WOD: October 9th, 2017

Front Squat

Front Squat for load:
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 1 reps
#7: 1 reps
#8: 1 reps

METCON

2 Rounds for Time:
500m row
25 burpees
*10 min time cap

-Sub for row: 500m skierg, 20/15 cal AD, or 400m run

Accessory

1.
30 strict ring dips*
30 ring rows
30 GHD sit ups
30 back extensions

*Athletes can be banded, but keep STRICT

2.
ROMWOD