Friday's WOD - 1/27/2017


Skill:

4 - 10x - Hollow Body Kipping Swing + 1-3x C2B Pull ups / Pull ups / Seated Pull ups (video)

Strength:

Push Press

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

WOD:

12 min AMRAP:

5 C2B Pull up

10 Shoulder to Overhead 55-65% / 6-8 UB Reps (155/105)

15 Cal Row

#pushpress #chest2barpullups #shouldertooverhead #calorieRow

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