WOD: March 6th, 2017

Overhead Squat 5×5

Overhead Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Conditioning

Fitness
AMRAP 10 min
21 push press 45/35lbs
15 back squats 45/35lbs
9 Sit-Ups
Scaled
AMRAP 10 min
21 push press 75/45lbs
15 back squats 75/45lbs
9 V-Ups
RX
AMRAP 10 min
21 push press 95/65lbs
15 back squats 95/65lbs
9 V-Ups

Accessory

3 RNFT, choose weights for quality:
20 oblique side bends (barbell or KB)
10 medball GHD situps 14/10lbs
40 sec back extension hold