WOD - Oct 1, 2019

Front squat - EMOM 7 - 3 reps
+
16 min AMRAP
10 Pullups
12 Medball sit ups
10 Pushups
12 Sumo Deadlifts

Rx - 115/75#
MRx - 95/55#
Teens - 65/55#


FIT CLASS
Part A
DB floor press - 10x4
Ring row w/pause at top - 10x4

Part B
Pulse lunge - 10/side x4 *weighted if possible
Cossack squat - 10/alt x4

Workout
9 min AMRAP
5 Renegade rows
5 Knees to chest
30 DU or 40 Single unders
30 Sec. wall sit hold