Friday's WOD - 8/12/2016


Skill:

Dip Progression, athletes will perform 5-10 reps of each progression from easy to difficult

Strength:

Bench Press

**Working weight is 95% of 3RM (04/19) / Recent On-Ramp grads should be working off a challenging yet fairly conservative, 3 rep weight where form is consistent.**

1x5@65

1x4@85

4x1@95

WOD:

12 min AMRAP:

5 Ring Dips / Bar Dip / Box Dip, etc

10 Burpees to 6” Target

15 Calorie Row

#benchpress #ringdip #burpeetotarget #calorierow

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