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.
Skill: 5x10 (5R/L) - Alt. Weighted Barbell Step-up @ barbell weight
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 1x5@75%ww
WOD: For Time: 25 Wall Balls @20/14 30 Double Unders 20 Wall Balls 30 Double Unders 15 Wall Balls 30 Double Unders 10 Wall Balls 30 Double Unders 5 Wall Balls 30 Double Unders
Accessory Work: Conditioning: EMOM x18 1st: 15/12 Cal Row 2nd: 10 Burpees 3rd: 15 AKBS @ 53/35