Wednesday's WOD - 3/14/2018


Skill:

3x 2-3 - Wall Walk / Partial Wall Walk (45) / Floor Wall Walk / Box Walk

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

1x5@75%ww

WOD:

12 min AMRAP:

15 Ab-mat Sit ups

12 Wall Balls @20/14

1 Wall Walk / Partial Wall Walk (45) / Floor Wall Walk / Box Walk

15 Ab-mat Sit ups

12 Wall Balls

2 Wall Walks

15 Ab-mat Sit ups

12 Wall Balls

3 Wall Walks and so on until time expires...

Accessory Work:

12 min AMRAP

10m R/L DB OH Walking Lunge @ 50/35

15 Burpee Box Jumps


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