WOD: December 18th, 2017

Front Squat 5×5

10 min E2MOM (5 sets):
x5 reps starting at 60% of 1RM:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

*Ascending in weight each set

WOD

Fitness
AMRAP, 10 mins
10 Bench dips or assisted dips
10 American KB swings 25/15lb
25 Power Jumps

Scaled
AMRAP, 10 mins
10 dips (dip station)
10 American KB swings 35/25lb
25 double unders (PJ: 2-1)

RX
AMRAP, 10 mins
10 Ring dips
10 American KB swings 53/35lb
25 double unders

Accessory/HIIT/ROMWOD

1.
4 rounds (each side):
10 kB standing side crunch
15m suite case carry
10 kb standing side crunch
45 sec side plank
— swap arms & repeat —
2.
HIIT
Interval AirBike, Rev. Tabata Style
(10 on 20 off for 8 rounds)
*Score is total cals

3.
ROMWOD