WOD: April 9th, 2018

Back Squat 5×2

Back Squat for load:
#1: 2 reps @ 87%
#2: 2 reps @ 87%
#3: 2 reps @ 87%
#4: 2 reps @ 87%
#5: 2 reps @ 87%

WOD

Fitness
AMRAP, 15 mins
Run 200m, Row/Ski 250m or AD 15/12 cals
15 wallballs 10lbs
10 box jump overs 16/12 inch

Scaled
AMRAP, 15 mins
Run 200m, Row/Ski 250m or AD 15/12 cals
15 wallballs 14/10
10 box jump overs 20/16 inch

RX
AMRAP, 15 mins
Run 200m, Row/Ski 250m or AD 15/12 cals
15 wallballs 20/14
10 box jump overs 24/20 inch

Accessory/HIIT/ROMWOD

1.
Accessories, 3 RNFT
8 supine ring rows
10 db standing flys (or plates)
12 v-ups
— rest 1 min between —

2.
AD Intervals
6 Rounds
25 secs on
35 secs off

3.
ROMWOD