Thursday's WOD - 8/18/2016


Skill:

3x5 - Bar Muscle up / C2B Pull up / Pull up

3x10 - Jumping C2B Pull up / Jumping Pull up

Strength:

Deload Back Squat

**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.**

1x5@65%ww

1x4@75%ww

1x3@85%ww

WOD:

12 min Amrap:

200m Sprint

20m Overhead Plate Lunge 45/35

2 Bar Muscle up / C2B Pull up / Pull up / Jumping C2B Pull up / Jumping Pull up

#backsquat #sprint #overheadplatelunge #barmuscleup

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