Skill:
Rope Climb Review
4x - 10m Single-Arm Overhead Dumbbell Walking Lunge (down RIGHT & back LEFT)
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.
1x5@75%ww
1x3@85%ww
1x1++AMRAP@95%ww
REST >90 sec
1xAMRAP@75%ww
WOD:
12 min AMRAP:
10m Single-Arm Overhead Dumbbell Walking Lunge RIGHT (50/35)
8 Lateral Burpees over Dumbbell
10m Single-Arm Overhead Dumbbell Walking Lunge LEFT
1 Rope Climb / ½ Rope Climb / Lower + Raise
Accessory Work:
Rowing Intervals
6 sets
125m Sprint
250m Easy