Skill:
3x 10-15 - GHD Sit up
Strength:
Back Squat
Working Weight / Training Max is 90% 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:
3RFT:
500m Row
30 Sit ups
15 Burpees to 6” Target