Thursday's WOD - 5/31/2018


Skill:

4x10 5R/5L Alt. - Windshield Washers

Sumo Deadlift High Pull (SDHP) Progression & Review w/ PVC/Bar

Strength:

Deadlift

**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.

4x2@85%ww

1x1+AMRAP@95%ww

WOD:

For Time:

400m Sprint

---

15-12-9-6-3

Sumo Deadlift High Pull @95/65 / 8-10 UB Reps

Pull-up

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400m Sprint

Accessory Work:

Conditioning:

EMOM x20

1st: 15 Barbell Thrusters

2nd: 14/12 Calorie Row

3rd: 15 Barbell Strict Press

4th: 12/10 Calorie AB

5th: Rest

*Scale calories as needed


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