Monday's WOD - 7/11/2016


2x - 10 Russian KBS + 5 American KBS

3x5 R/L - Single Arm KB Front Squat

***2-3 second pause at the bottom of each squat***


Back Squat (High Rep 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.**

2x 6-10@80%ww



7 Rounds:

1 min AMRAP:

10 American KBS

Max Effort Wall Balls in any remaining time...

***Rest 1 min between rounds**

#americankbs #wallballs #backsquat

1 view