WOD: May 8th, 2017

Front Squat 1×3

Front Squat for load:
#1: 3 reps

METCON

Fitness
3 RFT:
35 Sit-Ups
25 medball squat cleans 10lbs
15 barbell OH lunge 45/35lbs

Scaled
3 RFT:
50 Sit-Ups
35 medball squat cleans 14/10lbs
20 barbell OH lunge 75/45lbs

RX
3 RFT:
50 Sit-Ups
35 medball squat cleans 20/14lbs
20 barbell OH lunge 95/65lbs

Accessory

3 RNFT, choose weights for quality:
12 reverse box dips (start at full lock out)
20 sec ME reps L-sit hang
12 bicep curls (DB)
20 sec ME reps L-sit hang