WOD: July 24th, 2017

Back Squat 5×5

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

*ascending in weight

METCON

Fitness
12 min AMRAP:
200m Run
30 Power Jumps

Scaled
12 min AMRAP:
200m Run
30 double unders (PJ 2-1)

RX
12 min AMRAP:
200m Run
30 double unders

*Sub 10/8 cal AD or 250m row/skierg for run

Health Challenge Benchmark WOD

For Time:
21-15-9
Burpees
Pull-ups
Sit-ups

*Scale pull-ups to jumping pull-ups, barbell, or ring rows. Whatever movement you pick be sure to do it at the end of the challenge as well.

Accessory

3 RNFT:
8 supine ring rows or barbell pull-ups
10 db standing flys (or plates)
12 v-ups