Thursday's WOD - 11/10/2016


Skill:

3x 10m (down & back) - Single Arm Overhead KB Lunge @ moderate weight

Strength:

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.**

1x3@70%ww

1x3@80%ww

1x3+Amrap@90%ww

1xAmrap@70%ww

WOD:

12 min AMRAP:

200m Sprint

12 Box Jumps Overs @ 24/20

15 Ab-mat Sit ups

#backsquat #sprint #boxjumpovers #situps

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