Thursday’s WOD - 10/4/2018


Skill:

4x 18 (9R/L) 1-Arm Russian KBS

Strength:

Deadlift

**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.

1x3@85%ww

2x2@90%ww

1x1+AMRAP@95%ww

WOD:

15 min AMRAP:

30 Double Unders

24 AbMat Sit-ups

18 (9R/L) 1-Arm KB Swings @53/35

Accessory Work:

EMOM x12

E: :30 Handstand Hold on wall

O: 15/12 Calorie Row


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