Thursday's WOD - 7/21/2016


Skill:

2x - 10 Banded Pull Throughs

2x - 10 Russian Swings + 5 American Swings

Strength:

Back Squat (heavy 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.**

4x2@85%ww

WOD:

"Helen"

3 RFT:

400m Run

21 American KBS

12 Pull Ups / Ring Row / Seated Pull up

**Compare to 08-14-15 & 04-02-15**

Rx = 53/35# KB with chin over bar pull ups

#backsquat #run #americankbs #pullups

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