Friday’s WOD - 11/24/2017


Skill: Press w/ 4-5 sec controlled lower 5x - Handstand walk around Box Strength: Push 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.** 1x5@75%ww 1x3@85%ww REST >2 min 1x2@90%ww REST >2 min 1x1+AMRAP@90-95%ww

WOD: 4RFT - 20 min CAP 500m Row 10 Push Press @55-65% / 1-2 UB Rds 15 A-KBS @53/35 


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