WOD: February 19th, 2018

Front Squat 5×5

Front 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
EMOM, 10 mins
ODD min: 10 barbell pull ups
EVEN min: 150m run

Scaled
EMOM, 10 mins
ODD min: 10 pull ups
EVEN min: 200m run

RX
EMOM, 10 mins
ODD min: 10 C2B Pull Ups
EVEN min: 200m run

*sub 250m row or 15/12 cal AD for Run

Accessory/HIIT/ROMWOD

1.
Accessories, 3 RNFT
Supine Ring Row x 10-12 reps
Rest 45 seconds
Hollow Rock (or Hold) x 30 seconds
Rest 45 seconds
Farmers Walk x 100m
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds

2.
Rowing Intervals
5 x 250m row
*rest 20 secs between sets

3.
ROMWOD