Monday's WOD - 12/3/2018


Skill:

Rope Climb Review

Strength:

Push Press

+5-10# to Working Weight / Training Max

**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.

4x3@85%new ww

1x3+AMRAP@85%new ww

WOD:

12 min AMRAP:

200m Sprint

3 Push Press @30-40% (95/65)

1 Rope Climb / ½ Rope Climb / 1x Lower + Raise…(Rd 1)

200m Sprint

6 Push Press

1 Rope Climb….(Rd 2)

200m Sprint

9 Push Press adding +3 reps each round...

1 Rope Climb…(Rd 3)


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