Thursday's WOD - 12/22/2016


Skill:

4x5 - Pause Double KB Front Squat @ 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.**

1x3@70%ww

1x3@80%ww

1x3++Amrap@90%ww

REST

1xAmrap@70%ww

WOD:

12 min AMRAP:

15 American KBS

30 Double Unders

40 Wall Balls

#americankbs #doubleunders #wallballs #backsquat

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