WOD: January 22nd, 2018

Front Squat 5×5

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

WOD

Fitness
5 Hang power cleans 45/35lb
7 box jumps 16/12 inch
9 slam balls 10lb

Scaled
AMRAP, 12 mins
5 Hang power cleans 95/65b
7 box jumps 20/16 inch
9 slam balls 14/10lb

RX
AMRAP, 12 mins
5 Hang power cleans 135/95lb
7 box jumps 24/20 inch
9 slam balls 20/14lb

Accessory/HIIT/ROMWOD

1.
Accessories, 4 RNFT
Single Arm Press (kb or db) x 6-8 reps each arm
–rest 45 seconds–
kb Swings x 20 reps
— rest 45 seconds —
Side prone holds x 30-45 seconds each side
— rest 45 seconds —

2.
AD Interval
8 Rounds
10 on 20 off

3.
ROMWOD