WOD: March 12th, 2018

Back Squat 5×3

Back Squat for load:
#1: 3 reps @ 80%
#2: 3 reps @ 80%
#3: 3 reps @ 80%
#4: 3 reps @ 80%
#5: 3 reps @ 80%

WOD

Fitness
4 rounds, for time
20 wall balls 10lbs
10 Deadlifts, 75/55

Scaled
4 rounds, for time
20 wall balls 14/10
10 Deadlifts, 115/75

RX
4 rounds, for time
20 wall balls 20/14
10 Deadlifts, 155/105

Accessory/HIIT/ROMWOD

1.
Accessories, 5 RNFT
Bent Over Barbell Row x 6-8 reps
Rest 45 seconds
Single-Leg Glute Bridges x 12-15 reps each leg
Rest 45 seconds
wall walks x 2-4 reps
Rest 45 seconds

2.
AD Intervals
5 x 12/8 cals
*30 sec rest

3.
ROMWOD