WOD: July 3rd, 2017

Bent Over Row 5×5

Bent Over Row for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

*Ascending in weight.

METCON

8 min EMOM:
Min 1: ball slams (Fit: 10#, SC: 14/10, RX: 20/14)
Min 2: ME double unders (Fit: Power Jumps, SC: DU Attempts)

Accessory

3 RNFT, choose weights for quality:
20 back extensions (GHD or floor)
20 lying flys (small plates)
20 bicep curls (DB)