Normal Class Schedule Today:
5:30am, 6:30am, 9am, 10am, 12pm, 3:30pm, 4:30pm, 5:30pm, and 6:30pm
On-Ramp Graduation
6:00am, 7:30am, 1:00pm, or 6:30pm
Skill:
3x - Bottom Balance Complex
20 seconds Work in each position (1 min of total work each round)
Strength:
Deadlift
+5-10# to working weight
**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
1x5@75%ww
1x5++Amrap@85%ww
WOD:
5RFT:
7 Burpee Pull ups
14 Russian KBS
21 Double Unders
#russiankettlebellswings #doubleunders #burpeepullups #deadlift