WOD: February 12th, 2018

Back Squat 5×5

Back Squat for load:
#1: 5 reps @ 75%
#2: 5 reps @ 75%
#3: 5 reps @ 75%
#4: 5 reps @ 75%
#5: 5 reps @ 75%

WOD

Fitness
AMRAP, 10 mins
30 Deadlifts 45/35
30 Sit-Ups
90 Power Jumps

Scaled
AMRAP, 10 mins
30 Deadlifts 95/65
30 Sit-Ups
90 Double Unders (PJ: 2-1)

RX
AMRAP, 10 mins
30 Deadlifts 135/95
30 Sit-Ups
90 Double Unders

Accessory/HIIT/ROMWOD

1.
#1. Standing dumbbell press
4×5 into drop set 10 lighter
#2. One arm db row
4×8 into drop set 10 lighter
#3. Weighted dips
4×10 at best weight

2.
Rowing Intervals
7 x 150m row
*rest 30 secs between sets

3.
ROMWOD