WOD: August 30th, 2017

Bench Press 5×4

Bench Press for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
#4: 4 reps
#5: 4 reps

*ascending in weight

METCON

Fitness
15 min EMOM:
Min 1: 12/8 cal row, SkiErg, or AD
Min 2: ME Push Ups
Min 3: 40 sec plank

Scaled
15 min EMOM:
Min 1: 15/10 cal row, SkiErg, or AD
Min 2: ME Box HSPU
Min 3: 40 sec plank

RX
15 min EMOM:
Min 1: 15/10 cal row, SkiErg, or AD
Min 2: 4 strict HSPU + 4 kipping HSPU
Min 3: 40 sec plank

Accessory/Romwod

1.
Choose weights for quality:
5×20 Behind neck snatch grip strict press
3×10 one arm DB rows

2.
ROMWOD