Thursday’s WOD - 12/14/2017


Skill: 4x10 - Plank to Push-up w/ short Pause (as a class)

Strength: Pause 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.** 6x3@65%ww

WOD: 5RFT: 6 C2B Pull-ups / Seated Pull-ups / Ring Row 9 Hand Release Push-ups 12 Box Step-ups @24/20 15 Wall Balls @20/14

Accessory Work: 3RFT: Standing in place, KB cannot touch the floor during transitions ME Overhead KB Hold 53/35s ME Front Rack KB Hold ME KB Farmer Hold

Rest 2 minutes b/t rounds *Record three splits* 


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