Wednesday's WOD - 12/26/2018



Skill:

5x10 (5R/L) - Alt. Front Rack Forward Lunges

Scaling Note: These may be scaled to Reverse Front Rack or Back Rack Lunges w/ load, body weight lunges, split squats, or air squats.

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@80%ww

2x3+AMRAP@90%ww

WOD:

5 Rounds x2 min AMRAP:

9 Deadlifts

6 (3R/L) Alt. Front Rack Forward Lunges @75/55 / 2-3 UB Rds

3 Lateral Burpees over Barbell

**Rest 1 min between efforts**

Accessory Work:

Every :90 x 6 sets (from the rack)

2x Push Press + 3x Push Jerk


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