WOD: April 16th, 2018

Front Squat 5×2

Front 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, 12 mins
15 air squats
15 Knee Push-Ups

Scaled
AMRAP, 12 mins
20 air squats
20 Push-Ups

RX
AMRAP, 12 mins
20 air squats
20 Push-Ups

Accessory/HIIT/ROMWOD

1.
10 rounds for time of:
3 weighted pull-ups
5 strict pull-ups
7 kipping pull-ups

2.
Row Intervals
30-20-10
1:1 Work Rest Ratio

3.
ROMWOD