WOD: January 29th, 2018

Back Squat 5×5

Back Squat for load:
#1: 5 reps @ 70%
#2: 5 reps @ 70%
#3: 5 reps @ 70%
#4: 5 reps @ 70%
#5: 5 reps @ 70%

WOD

Fitness
3 rounds, for time
10 Bench Dips
15 Box Burpees
20 OH Plate Lunges 15/10
15 Barbell pull ups or Ring Rows
10 Goblet squats 15lbs

Scaled
3 rounds, for time
10 Ring Dips
15 Burpees
20 OH Plate Lunges 35/25
15 pull ups
10 Goblet squats 35/25

RX
3 rounds, for time
10 Dips
15 Burpees
20 OH Plate Lunges 45/25
15 pull ups
10 Goblet squats 55/35

Accessory/HIIT/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.
Rowing Intervals
8 x 150m Rows
*45 sec rest between intervals

3.
ROMWOD