Thursday's WOD - 7/27/2017


Skill: 4x5 - Pause Plate Front Squat Strength: Back Squat **Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.** 4x6@70%ww

WOD: 16 min AMRAP: 400m Run 30 Air Squats **Repeat from July 28, 2016** Accessory Work: EMOM x10 E: 5 Hang Power Snatches + 5 OHS @ 30-40% (95/65) O: 10 bar-facing burpees *Pick a light weight in order to cycle barbell quickly 


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