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