Thursday’s WOD - 2/15/2018


Skill: Pistol Progression, 5-10 of each working up to full pistols

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. 1x3@70%ww 1x3@80%ww 1x3++AMRAP@90%ww REST >90 sec 1xAMRAP@70%ww (Quality Reps)

WOD: 4RFT: 15 Box Jump Overs 21 Russian KBS @70/44 12 Alt. Pistols / Scaled Variation

Accessory Work: EMOM x12 E: Dumbbell Front Squats @ 50/35s O: 12/8 Cal AB Sprint 


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