Friday's WOD - 12/9/2016


Skill:

3x 10-15 - GHD Sit up @ parallel / just below parallel to full ROM based on athlete’s height and ability. This may be scaled to an Ab-mat Sit up.

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:

For Time:

27-21-15-9

Cal Row

Ab-mat Sit up

American KBS

#pushpress #calorierow #situps #americankbs

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