Thursday’s WOD - 5/10/2018


Skill: 3x - 30m (100 ft) R&L - 1-Arm Overhead Carry **SUPERSET**  3x 2-3 - Full Wall Walk / Partial Wall Walk (45 or greater) / Floor Wall Walk / Box Walk

Strength: Strict Press **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@65%ww 3x5@70%ww 1xAMRAP@65%ww

WOD: 15 min AMRAP: 30m (100 ft) 1-Arm Overhead Carry (30m R&L) @50-53/35 250/200m Row 1 Wall Walk 30m (100 ft) 1-Arm Overhead Carry (30m R&L) 250/200m Row 2 Wall Walk 30m (100 ft) 1-Arm Overhead Carry (30m R&L) 250/200m Row 3 Wall Walk and so on until time expires...

Accessory Work: Pause Deadlift (2-sec below the knee) 3 @ 60%ww 3 @ 65%ww 5x3 @ 70%ww 


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