WOD: August 2nd, 2017

Deadlift 5×5

Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

*Ascending in weight. If it feels good go for a 5RM, if not heavy set of five.

METCON

Fitness
10 min EMOM:
Min 1: 10/8 cal row/skierg/airbike
Min 2: 10 box jumps 16/12″ + ME Sit-Ups

Scaled
10 min EMOM:
Min 1: 12/10 cal row/skierg/airbike
Min 2: 10 box jumps 20/16″ + ME Sit-Ups

RX
10 min EMOM:
Min 1: 12/10 cal row/skierg/airbike
Min 2: 10 box jumps 24/20″ + Sit-Ups

*Sub 100m run for cals.
*score is total Sit-Ups.

Accessory

Every four minutes, for 16 minutes (4 sets):
Weighted pull ups x 1-2 reps
At the top of the next minute
30 Seconds of strict pull ups for max reps
At the top of the next minute
20 OH plate lunge (45/25lb)