Thursday's WOD - 7/7/2016


Skill:

Intro to Dead Bug then 3x5 R/L - (10 reps total R/L)

2x5 - Pause High Bar Back Squat Review @ bar weight

Strength:

Pause Back Squat (explosive week)

**Working weight is 95% of 1RM / Recent On-Ramp grads should be working off a challenging yet fairly conservative, 3 rep weight where form is consistent.**

6x2@65%ww

WOD:

5 Rounds:

2min AMRAP:

200m Sprint

Max Effort Row for Meters in remaining time..

**Rest 2 min between efforts (10 min Work / 10 min Rest Total)**

#sprint #row #backsquat

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