WOD: March 26th, 2018

Back Squat 5×3

Back Squat for load:
#1: 3 reps @ 83%
#2: 3 reps @ 83%
#3: 3 reps @ 83%
#4: 3 reps @ 83%
#5: 3 reps @ 83%

WOD

Fitness
3 RFT:
Run 200m
5 db man makers
*choose appropriate weightes

Scaled
3 RFT:
Run 300m
5 db man makers
*choose appropriate weightes

RX
3 RFT:
Run 400m
5 db man makers
*choose appropriate weightes

-sub 500m row/skierg or 25/20 cal AD for run.

Accessory/HIIT/ROMWOD

1.
Accessories, choose weights for quality
5×10 BNSGSP
then,
5×8 bent over rows
*Behind neck snatch grip strict press (start will barbell only then add weight)

2.
AD Intervals
60 sec max cals

3.
ROMWOD