WOD - Sept 12, 2019

A1. Handstand push up work
A2. Ring row w/hold at top - 5x5
A3. Banded face pulls - 10x5
A4. DB side crunches - 15/side x5
+
30-20-10
Wallballs @ 20/14#
Cal AB (ladies - 27-17-7)
Pull-ups

FIT CLASS
Part A
18 mins
Row or AB @ steady aerobic pace
*every 2 mins complete 10 squat thrusts

Part B
DB death march - 10 steps w/DB in each hand x3
Foot elevated pulse lunges (no higher than 45# plate) - 10/side x3
Ankle kick backs w/band - 10/side x3

Part C
DB bent over bat wing row - 12/side x4
Powell raise - 12/side x4
Cuban raise - 12/side x4