Thursday's WOD - 5/24/2018


Skill:

Bar Muscle up / Jumping Pull up Progression

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.

4x5@75%ww

WOD:

10 min AMRAP:

200m Sprint

1 Bar Muscle up / C2B Pull-up / Pull-up / Jumping C2B Pull-up / Jumping Pull-up…(Rd. 1)

200m Sprint

2 Bar Muscle ups…(Rd. 2)

200m Sprint

3 Bar Muscle ups and so on until time expires…(Rd. 3)

**Repeat from May 16, 2017**

Accessory Work:

8RFT:

9 GHDs/Ab-mat Sit-ups

12 Wall-balls @ 20/14


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