WOD: April 18th, 2018

Front Rack Lunges 5×5

Front Rack Lunges for load (ea leg):
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
*ascending in weight

WOD

Fitness
AMRAP, 10 mins
10 Russian kb swings 25/15
1 F2S Rope Climb
10 Box pistols (alternating)

Scaled
AMRAP, 10 mins
10 Russian kb swings 45/35
1 Rope Climb (2-1 F2S)
10 Assisted pistols (alternating)

RX
AMRAP, 10 mins
10 Russian kb swings 70/55
1 Rope Climb
10 pistols (alternating)

Accessory/HIIT/ROMWOD

1.
Bodybuilding work
#1. Delt raises
4×5
#2. One arm db row
4×8
#3. db curls
4×10

2.
For Time:
100 Sit-Ups

3.
ROMWOD