Thursday's WOD - 6/14/2018


Skill:

4x - 40 sec Work / 20 sec Rest - Partner Armadillo Drill

Strength:

Deadlift

+5-10# to working weight

**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.

2x5@75%ww

1x5+AMRAP@85%ww

WOD:

On a 12 min Clock:

30/24 Cal Row

--

24-18-12-6

Deadlift @40-50% / 8-10 UB Reps (185/125)

Box Step-up @24/20

- -

Max Effort Cal Row in any remaining time…(150 reps + ME Cal Row)

Accessory Work:

Pause Front Squat

6x3 @ 70%ww

Rest as needed between sets


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