Tuesday’s WOD - 6/12/2018


Skill: 10 min Hip/Ankle Mobility Banded Hip-Mobility

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. 5x3@85%ww

WOD: 2RFT - 20 min CAP 400m Sprint 20 Pull-ups 30 Push-ups 40 Ab-mat Sit-ups 50 Air Squats

Accessory Work: EMOM x 10 min Power Snatch + Hang Power Snatch + OHS Starting @ 60% work up in weight 


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CrossFit High Bar

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