Thursday’s WOD - 8/23/2018


Skill: 4x5 - 2-Arm KB TEMPO Front Squat @ moderate to challenging weight 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. 3x4@85% 1x4+AMRAP@85% WOD: For Time: 50 Wall Balls @ 20/14 40/32 Cal Row 30 Toes to Bar / Scaled Variation 40 Wall Balls 30/24 Cal Row 20 Toes to Bar Accessory Work: Core: 5 x 1 minute weighted plank Rest as needed between sets NOTES: Add weight each set until you reach a challenging set. Place plate on mid-upper back. 


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