WOD: October 11th, 2017

Romanian Deadlift 4×10

Romanian Deadlift for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps

-Warm up to a moderate weight and stick with it. Quality over weight.

METCON

Fitness
Min 1: 8 kb box step overs 20/10lb
Min 2: 8 wall balls 10lb + ME bench dips
*Optional: use a band if you need, but change to strict ring dips

Scaled
Min 1: 8 kb box step overs 25/15lb
Min 2: 8 wall balls 14/10lb + ME Dips
*Optional: use a band if you need, but change to strict ring dips

RX
Min 1: 8 kb box step overs 35/25lb
Min 2: 8 wall balls 20/14lb + ME ring dips

-Measure box height to top of knee.

Accessory/ROMWOD

1.
10 Single Arm Up Right Rows (L&R)
10 Single Arm Shoulder Press (L&R)
2.
ROMWOD