Tuesday’s WOD - 12/11/2018


Skill: 10 min - Hip/Ankle Mobility w/ medium band: Banded Hip-Mobility R/L@ approx 30-45 sec each position Banded Ankle Distraction @ 2 min each side 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. 6x2@90%ww WOD: 15 min AMRAP: 15 Wall Balls @20/14 20 AbMat Sit-ups to plate 30/24 Cal Row.  Accessory Work: 4RNFT: (for quality) 5 Pause Overhead Squats @ 65% 9 T2b  


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