Thursday's WOD - 1/17/2019


Skill:

RX: Weighted Strict Pull up / Strict Pull up

5x5 @ a challenging weight

SCALED: 5x5 - Seated Pull-up w/ elevated feet + weight

Strength:

Back Squat

**RESET Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.

1x5@65%ww

1x5@75%ww

1x5@85%ww

REST >90s

1xAMRAP@65%ww

WOD:

For Time:

50 American KBS @53/35

---

4 Rounds:

10 Pull-ups

20 Air Squats

30/24 Cal Row

Accessory Work:

Core:

4 Sets

1 min Plank w/alt Shoulder Tap

10 Strict T2b/ Strict Knee Raises


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