Thursday's WOD - 10/26/2017


4x8 R/L - Single Arm KB Thruster

**Athletes will perform 8 Single arm KB thrusters right then switch to the sides. Please encourage athletes to hold the KB in a good rack position and feel out the correct WOD weight during this skill work.


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.**



10 min AMRAP:

10 Push-ups

8 Single Arm KB Thruster Right @53/35

10 Pull-ups / Seated Pull-up / Ring Row

8 Single Arm KB Thruster Left

NOTES: Score Completed Rounds + Reps and record KB weight.

Accessory Work:

12 min AMRAP

100m KB Farmers Carry 53/35s

100m Walking Lunges

Record rounds + reps

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