WOD: July 31st, 2017

Front Squat 5×5

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

*ascending in weight.

METCON

Fitness
2 x 6 min AMRAPs:
6 G2OH 45/35
9 Burpees over the bar
12 wall balls 10lb
— rest 1 min between rounds —

Scaled
2 x 6 min AMRAPs:
6 G2OH 75/55
9 Burpees over the bar
12 wall balls 14/10lb
— rest 1 min between rounds —

RX
2 x 6 min AMRAPs:
6 G2OH 95/65
9 Burpees over the bar
12 wall balls 20/14lb
— rest 1 min between rounds —

Accessory

For Quality not max weight
Front-Delt Raises 3×10
Side-Delt Raises 3×10
Tricep Ext. 3×10