Schedule Change Reminder:
Monday, Tuesday, Wednesday: Regular Classes
Thursday: Rest Day + Open Gym on Thursday + Open WOD Announcement and Throwdown at 6:30 PM
Friday: Open WOD
Saturday: Regular Classes + Open WOD re-do / make-ups at 9:00am and 11:00am.
Skill:
Ankle Mobility
3x 10 - Pause Goblet Squat @ light to moderate weight
Strength:
Back Squat
Working weight is 90% of Max. 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:
21 A-KBS
21 Goblet Squats
400m Sprint
15 A-KBS
15 Goblet Squats
400m Sprint
9 Goblet Squats
9 A-KBS
400m Sprint