WOD: December 13th, 2017

Bench Press 5×5

Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

WOD

EMOM, 20 mins
Fitness
ODD min: 150m row, 100m run, or 8/6 cal AD
EVEN min: ME burpee box jumps (16/12)

Scaled
ODD min: 200m row, run, or 10/8 cal AD
EVEN min: ME burpee box jumps (20/16)

RX
ODD min: 200m row, run, or 10/8 cal AD
EVEN min: ME burpee box jumps (24/20)
*Scored as total reps of box jumps

Accessory/ROMWOD

1.
Accessories, choose weights for quality
5×15 BNSGSP
then,
5×12 bent over rows
*Behind neck snatch grip strict press (start will barbell only then add weight)

2.
ROMWOD