WOD: October 30th, 2017

Back Squat 7-5-3-7-5-3

Back Squat for load:
#1: 7 reps @ 74%
#2: 5 reps @ 78%
#3: 3 reps @ 82%
#4: 7 reps @ 74%
#5: 5 reps @ 78%
#6: 3 reps @ 82%

Rest 2:00 between each set of squats

METCON

Fitness
AMRAP, 10 mins
50 Power Jumps
10 power cleans, 45/35lb

Scaled
AMRAP, 10 mins
50 double unders (PJ 2:1)
10 power cleans, 115/75lb

RX
AMRAP, 10 mins
50 double unders
10 power cleans, 155/105lb

Health Challenge Benchmark WOD

For Time:
21-15-9
Burpees
Pull-ups
Sit-ups

*Scale pull-ups to jumping pull-ups, barbell, or ring rows. Whatever movement you pick be sure to do it at the end of the challenge as well.

Accessory/ROMWOD

1.
Rounds, 3NFT
Superset Dumbbell Push Press x 6-8 reps
Rest 45 seconds
Dumbbell Alternating Reverse Lunge x 10 reps each leg
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds

2.
ROMWOD
#swole&flexy