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Thursday’s WOD - 11/16/2017


Skill: 3x 3-5 - Wall Walks Strength: Back Squat **Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.** 1x5@70%ww 1x3@80%ww 1x2@85%ww REST >2 min 1x1+AMRAP@90%ww

WOD: 12 min AMRAP: 15 Wall Balls @20/14 30 Double Unders 1 Wall Walks…(Rd 1) 15 Wall Balls @20/14 30 Double Unders 2 Wall Walks…(Rd 2) 15 Wall Balls @20/14 30 Double Unders 3 Wall Walks and so on until time expires…(Rd 3)

Accessory Work: Every :90 x 6 sets 3 Power Cleans + 3 Hang Power Cleans + 3 Front Squats @ 65-70% 1RM PC *All reps should be touch and go. Record weight. 


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