WOD: February 20th, 2017

Front Squat 5×5

Front Squat for load:
#1: 5 reps @ 80%
#2: 5 reps @ 80%
#3: 5 reps @ 80%
#4: 5 reps @ 80%
#5: 5 reps @ 80%

Custom Workout

Fitness
For time,
15,20,25 each:
Burpee Pull Ups
DB hang cluster 15/10lbs
Scaled
For time,
15,20,25 each:
Burpee Pull Ups
DB hang cluster 30/20lbs
RX
For time,
15,20,25 each:
Burpee Pull Ups
DB hang cluster 45/35lbs

Accessory

3 RNFT, choose weights for quality:
20 weighted back extensions (GHD)
20 deficit push ups (on plates)
20 KB bulgarian split squat

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