WOD: April 17th, 2017

Warm-Up

Crossover Symmetry (Orange Band)
400 M RUN/5OO M Row/15 cal AD
Olympic Wall Sqauts
Banded Good Mornings x20
Side Lunges x20
Banded Shuffle 100′
Wall Squats x20
2 Rounds
5 Back Squats 45/35
5 Sit-Ups
5 Push-Ups

Back Squat 5×5

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

METCON

Fitness
10,9,8 etc to 1 reps of:
Power Cleans 45/35lbs
burpees

Scaled
10,9,8 etc to 1 reps of:
Squat Cleans 75/55lbs
burpees

RX
10,9,8 etc to 1 reps of:
Squat Cleans 95/65lbs
burpees

Accessory

3 RNFT, choose weights for quality:
30 sec plank hold
15 DB tricep pull over
30 sec plank hold
10 DB bench press