WOD: September 25th, 2017

Front Squat

10-5-3-1-1-1-3-5-10 reps

Scored on loads

METCON

AMRAP, 20 mins
Fitness
15 cal row, SkiErg, or AD
15 situps
15 hang power snatch 45/35

Scaled
15 cal row, SkiErg, or AD
15 medball situps 20/14
15 hang power snatch 75/45

RX
15 cal row, SkiErg, or AD
15 GHD situps
15 hang power snatch 95/65

Accessory/ROMWOD

1.
4 RNFT:
Station 1: barbell Hip Thrust x 8 reps
Station 2: Tempo push ups x 15 reps
Station 2: Supine Ring Rows x 10 reps

2.
ROMWOD