WOD: December 27th, 2017

Deadlift

10-5-3-1-1-1-3-5-10 reps
Scored on loads

WOD

Fitness
5 Rounds for time:
14 alternating lunge steps
7 bench dips
21 russian kb swings 25/15lb

Scaled
5 Rounds for time:
14 alternating lunge steps
7 dips
21 russian kb swings 35/25lb

RX
5 Rounds for time:
14 alternating lunge steps
7 ring dips
21 russian kb swings 53/35lb

Accessory/HIIT/ROMWOD

1.
Accessories, 5 RNFT
Bent Over Barbell Row x 6-8 reps
Rest 45 seconds
Single-Leg Glute Bridges x 12-15 reps each leg
Rest 45 seconds
wall walks x 2-4 rep
Rest 45 seconds

2.
AirDyne Intervals
10 Rounds
15 sec on 45 sec off

3.
ROMWOD