WOD: August 28th, 2017

Front Squat 5×4

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

*ascending in weight

METCON

Fitness
8 min AMRAP:
3-6-9-12-15 . . . .
OHS 45/35lbs
barbell pull ups or ring rows

Scaled
8 min AMRAP:
3-6-9-12-15 . . . .
OHS 75/55lbs
Pull ups

RX
8 min AMRAP:
3-6-9-12-15 . . . .
OHS 95/65lbs
C2B pull ups

Accessory/ROMWOD

1.
3 RNFT, choose weights for quality:
15 oblique side bends (barbell or KB)
15 medball GHD situps 14/8lbs
15 triceps extensions

2.
ROMWOD