Thursday's WOD - 7/26/2018


Skill:

4x 1 min Work / Rest - Alt. Bird Dog w/ 2-3 breath hold (pause) at the top

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.

4x4@80%ww

1x4+AMRAP@80%ww

WOD:

For Time:

25 Burpees to 6” Target then:

5 Rounds

9 Knees to Elbow

15 Wall Balls @20/14

Accessory Work:

3RFT:

15 DB Front Squats @ 50/35s

100m DB Farmer’s Carry

Rest 2:00 between rds

NOTES: Record total time w/rest


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