WOD: February 5th, 2018

Front Squat 5×5

Front 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
EMOM, 9 mins
Min 1: 12/10 cal row, ski, or AD
Min 2: max thrusters 45/35
Min 3: rest

Scaled
EMOM, 9 mins
Min 1: 15/12 cal row, ski, or AD
Min 2: max thrusters 95/65
Min 3: rest

RX
EMOM, 9 mins
Min 1: 15/12 cal row, ski, or AD
Min 2: max thrusters 115/80
Min 3: rest
*score is total thrusters

Accessory/HIIT/ROMWOD

1.
Rounds, 4 NFT
30sec weighted KB Front Rack Wall Sit (HEAVY)
— rest 15 sec —
30 sec Weighted Plank
— rest 15sec —
6-8 Single arm Curls
— rest 60sec —

2.
Interval AD
2 x 60 sec max cals
*60 sec rest

3.
ROMWOD

Winter Health Challenge Benchmark WOD

5 Rounds for time:
10 burpees
10 air squats
10 sit-ups