Schedule Change Reminder:
Monday, Tuesday, Wednesday: Regular Classes
Thursday: Rest Day + Open Gym on Thursday + Open WOD Announcement and Throwdown at 630 PM
Friday: Open WOD
Saturday: Regular Classes + Open WOD makeup / repeat at 0900 and 1100.
5x3 R/L - Partial KB Turkish Get ups @ moderate to challenging weight
**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.
**REST >90 second between efforts**
12 min AMRAP:
3 Pull-ups / Seated Pull-up / Ring Row
3 Shoulder to Overhead @40-50% / 6-9 UB Reps (155/105)
6 Pull ups
6 Shoulder to Overhead
9 Shoulder to Overhead and so on until time expires...