Monday's WOD - 10/10/2016


Skill:

Thruster Progression:

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:

For Time:

24 Double Unders

3 Thrusters @ 30-40%

3 Bar Facing Burpees

24 Double Unders

6 Thrusters

6 Bar Facing Burpees

24 Double Unders

9 Thrusters

9 Bar Facing Burpees

24 Double Unders

12 Thrusters

12 Bar Facing Burpees

24 Double Unders

15 Thrusters

15 Bar Facing Burpees

#doubleunders #thruster #backsquat #barfacingburpees

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