Friday's WOD - 9/14/2018


Skill:

4 Rounds R/L - 5x 1-Arm KB Strict Press + 100 ft 1-Arm Overhead Carry @moderate to challenging

Strength:

Strict Press

**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.

1x5@70%ww

3x5@75%ww

1x5+AMRAP@70%ww

WOD:

5 Rounds x3 min AMRAP:

250/200m Row

15 A-KBS @53/35 / 3-4 UB Rds

Max Burpee Pull-ups in any remaining time…

**REST 1 min between efforts**


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