WOD: September 6th, 2017

Back Squat 5×3

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

Work up to a heavy triple for today. Log your heaviest 5 lifts.

METCON

Fitness
4 RFT:
30 power jumps (JUMP HIGH)
10 squat or power cleans 45/35lbs

Scaled
4 RFT:
30 double unders (PJ: 2-1)
10 squat cleans 65/45lbs

RX
4 RFT:
30 double unders
10 squat cleans 95/65lbs

Accessory/ROMWOD

1.
Choose weights for quality:
3×10 Behind neck snatch grip strict press

Choose weights for quality:
3×10 Good Mornings

2.
ROMWOD