Thursday's WOD -- 9/29/2016


Skill:

Welcome New Athletes!!

2x10 - Knees to Elbow Review

Med-Ball Clean Progression

Strength:

Pause Back Squat (Explosive 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.**

6x2@65%ww

WOD:

4RFT:

400m Run

12 Knees to Elbow / Scaled Variation

15 Med-Ball Cleans

#medballclean #backsquat #kneestoelbows #run

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