Monday's WOD - 12/5/2016


Skill:

Thruster + Complex Review

3x5 - Thruster @ 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.**

1x5@75%ww

1x3@85%ww

1x1++Amrap@95%ww

REST

1xAmrap@75%ww

WOD:

3RFT:

15 Thrusters @ 40-50%

500m Row

#thruster #backsquat #row

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