Thursday's WOD - 4/13/2017


Skill: 4x - 10m Overhead Barbell Walking Lunge @ light to moderate weight Strength:

Back Squat **Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a challenging, yet fairly conservative, 3 rep weight where form is near perfect.** 1x10@50%ww 1x8@60%ww 1x6@65%ww 1x4@70%ww

WOD: 3RFT: 50m Walking Lunge (5x - 10m Walking Lunge) 30 Wall Balls @20/14 15 Toes to Bar / Toes to Post-Ceiling 

Accessory Work:

(4 Rounds NFT) 10x Alternating KB box step-ups 35/26 15x GHD Situps or 25x Ab-mat Situps 


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