Thursday's WOD - 12/8/2016


Skill:

4x5 - Back Extensions

Strength:

Deadlift

**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 (10 rep cap)

WOD:

“11.2”

15 min AMRAP:

9 Deadlifts

12 Push ups

15 Box Jumps

#deadlift #pushups #boxjumps

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