Tuesday's WOD - 8/15/2017


Skill: 4x - 20m Overhead Plate Walking Lunge 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.** 3x5@75%ww 1x5+AMRAP@75%ww

WOD: 15 min AMRAP: 200m Sprint 20m Overhead Plate Lunge @45/35 20 Wall Balls @20/14 20 Pull-ups

Accessory Work: EMOM x10 E: 10 KB Push Press @ 35/26s O: 10 Burpees to 6” target Adv. athletes scale up to 15 burpees and/or KB weight   


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CrossFit High Bar

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