WOD: March 7th, 2018

Accessory/HIIT/ROMWOD

1.
Rounds, 4 NFT
30sec weighted KB Front Rack Wall Sit (HEAVY)
— rest 15 sec —
30 sec Feet Elevated Ring Plank
— rest 15sec —
6-8 Single arm DB Curls (2011)
— rest 60sec —

2.
Rowing Intervals
1000m Row x2
*rest 1 min

3.
ROMWOD

Bench Press 5×5

Bench Press 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, 7 mins
3 Power Cleans 45/35
7 Box Jumps 16/12 inch

Scaled
AMRAP, 7 mins
3 Power Cleans 105/75
7 Box Jumps 24/20 inch

RX
AMRAP, 7 mins
3 Power Cleans 135/95
7 Box Jumps 30/24 inch