Thursday’s WOD - 8/2/2018


Skill: 3x - 100 FT (50 FT right / 50 FT left) 1-Arm OH KB Walking Lunge @ moderate weight 4x10 - Banded Russian KBS @ light to moderate weight Finish w/ 2x10 - American KBS w/ No Bands Strength: Pause Back Squat @ 3 seconds **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@65%ww **3 sec pause** REST >90s between efforts WOD: For Time: 100 FT (50 Right / 50 Left) 1-Arm OH KB Walking Lunge @53/35 -- 3 Rounds: 15 Goblet Squats @53/35 30 Double Unders -- 100 FT 1-Arm OH KB Walking Lunge -- 3 Rounds: 15 American KBS @53/35 30 Double Unders -- 100 FT 1-Arm OH KB Walking Lunge . Accessory Work: Every 5 min x 4 sets 15 Calorie Row 15 GHDs/Sit-ups 10 Lateral Burpees over Rower 15 GHD Hip Extensions 


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