Friday's WOD - 9/1/2017


Skill:

Rope climb review 3x - Rope Climb ½ Rope Climb / 1x Lower + Raise

Strength: Strict Press **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.** 1x3@85%ww 1x2@90%ww 1x1+AMRAP@95%ww 1x AMRAP@85%ww **REST >90s between efforts**

WOD: 4RFT: 200m Sprint 15 Pull-ups / Seated Pull-up / Ring Row 10 Shoulder to Overhead @55-65% / 4-6 UB Reps  1 Rope Climb / ½ Rope Climb / Lower + Raise 


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