Monday's WOD - November 14, 2016


Skill:

3x - Rope Climb + Review

Strength:

Push Press

**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@75%ww

1x3@85%ww

1x1++Amrap@95%ww

WOD:

15 min AMRAP;

10 Cal Row

3 Push Press @40-50%

1 Rope Climb…(Round 1)

20 Cal Row

6 Push Press

1 Rope Climb….(Round 2)

30 Cal Row

9 Push Press

1 Rope Climb….(Round 3)

40 Cal Row

12 Push Press

1 Rope Climb and so on until time expires…(Round 5)

NOTES: Score Completed Rounds + Reps and record push press weight.


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