Thursday's WOD - 11/1/2018


Skill:

4x5 - Pause Plate Front Squat (as a class)

**See video for demo. This will include a 4-5 sec pause (2 deep belly breaths) at the bottom of each squat. Perform this as a class.

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.

4x4+@80%ww

1x4+AMRAP@80%ww

WOD:

For Time:

50-40-30-20-10

Air Squat

Cal Row

Ladies Squats/Cal's:

50/40-40/32-30/24-20/16-10/8

Accessory Work:

EMOM x10

E: 5x Overhead Squat @ 60%

O: :30 Max T2b


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