WOD: September 18th, 2017

Back Squat 4×6

Back Squat for load:
#1: 6 reps
#2: 6 reps
#3: 6 reps
#4: 6 reps

METCON

Fitness
AMRAP in 15 mins:
10 Knee Raises
20 kb swings 25/15lb
30 Power Jumps

Scaled
AMRAP in 15 mins:
10 K2E
20 kb swings 35/25lb
30 double unders (PJ 2-1)

RX
AMRAP in 15 mins:
10 T2B
20 kb swings 53/35lb
30 double unders

Accessory/ROMWOD

1.
3 RNFT, choose weights for quality:
10 medball GHD situps 14/8lbs
10 weighted back extensions (GHD)
10 bent over flys (DB)

2.
ROMWOD