Tuesday's WOD - 8/7/2018


Skill:

Pose Method Running Drills

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

REST >90s between sets

WOD:

7 Rounds - 2 min AMRAP:

200m Sprint

Max Effort Cal Row

**REST 1 min between efforts**

Accessory Work:

EMOM x15

1st: 14 Alt KB Box Step-ups @ 24/20” & 35/26s

2nd: 15 Wall-balls @ 20/14

3rd: 12/8 Calorie AB


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