WOD: August 21st, 2017

Back Squat 5×4

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

*ascending in weight

METCON

Fitness
For time,
40-25-15 reps of:
Empty barbel front squats 35/25
situps
knee ups

Scaled
For time,
50-35-20 reps of:
Empty barbel front squats 45/35
situps
push ups

RX
For time,
50-35-20 reps of:
Empty barbel front squats 45/35
GHD situps
puhs ups

Accessory/ROMWOD

1.
3 RNFT, choose weights for quality:
10 strict HSPU
10 front delt raises (plate or DB)
10 bicep curls (barbell)
10 bent over flys (DB)

2.
ROMWOD