WOD: April 30th, 2018

Front Squat 5×2

Front Squat for load:
#1: 2 reps @ 90%
#2: 2 reps @ 90%
#3: 2 reps @ 90%
#4: 2 reps @ 90%
#5: 2 reps @ 90%

WOD

Fitness
E2MOM, 14 mins (7 rounds)
15 wall balls 10lbs
10 knee raises
5 OHS 45/35

Scaled
E2MOM, 14 mins (7 rounds)
15 wall balls 14/10
10 Modified T2B
5 OHS 75/50

RX
E2MOM, 14 mins (7 rounds)
15 wall balls 20/14
10 T2B
5 OHS 95/65

Accessory/HIIT/ROMWOD

1.
Accessories, for quality
3 rounds:
30 sec back ext/superman hold
30 sec ring dip hold (at top)
30 sec L sit hang off bar
15/15 oblique prone crunch
30 plank shoulder taps

2.
AD Tabata
*score is total cals

3.
ROMWOD