WOD: October 23rd, 2017

Front Squat 2×5

Front Squat
Work up to a heavy set of 5, followed by a heavy set of 3:
#1: 5 reps
#2: 3 reps

METCON

Fitness
AMRAP, 9 mins
50 Ft. OH plate lunge 15/10lb
10 knee push ups
10 plate ground to over 15/10lb
10 Russian Plate Twist 15/10lb

Scaled
AMRAP, 9 mins
50 Ft. OH plate lunge 35/25lb
10 push ups
10 plate ground to over 35/25lb
10 Russian Plate Twist 35/25lb

RX
AMRAP, 9 mins
50 Ft. OH plate lunge 45/35lb
10 push ups (feet on plate)
10 plate ground to over
10 Russian Plate Twist 45/35lb

Accessory/ROMWOD

1.
Accessories, 5 mins
Accumulate:
Wall Squat Hold, at 90 degrees

2.
ROMWOD