WOD: March 5th, 2018

Front Squat 5×4

Front Squat for load:
#1: 4 reps @ 78%
#2: 4 reps @ 78%
#3: 4 reps @ 78%
#4: 4 reps @ 78%
#5: 4 reps @ 78%

WOD

FItness
AMRAP, 12 mins
5 barbell pull ups
7 goblet squats 25/15
10 slam balls 10lbs

Scaled
AMRAP, 12 mins
5 barbell pull ups
7 goblet squats 45/35
10 slam balls 14/10

RX
AMRAP, 12 mins
5 pull ups
7 goblet squats 70/55
10 slam balls 20/14

Winter Health Challenge Benchmark WOD

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

Accessory/HIIT/ROMWOD

1.
Rounds, 3NFT
Dumbbell Push Press x 6-8 reps
Rest 45 seconds
Dumbbell Alternating Reverse Lunge x 10 reps each leg
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds

2.
Rowing Intervals
500m Row x3
Rest 30 secs

3.
ROMWOD