WOD: November 6th, 2017

Front Pause Squat 5×5

Front Pause Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

*ascending in weight

METCON

Fitness
5 rounds, for time
10 db one arm snatch, 20/10lb
20 Hollow Rocks

Scaled
5 rounds, for time
10 db one arm snatch, 35/25lb
20 Hollow Rocks

RX
5 rounds, for time
10 db one arm snatch, 50/40lb
20 Hollow Rocks

ROWING CHALLENGE

750m Row for time

Accessory/ROMWOD

1.
5 rounds for time:
12 Romanian deadlifts 50% (1RM deadlifts)
12 Strict Ring Dips

2.
ROMWOD