Tuesday's WOD - 1/22/2018


Skill:

3x - 50 FT - 2-Arm Dumbbell Front Rack Walking Lunge @moderate weight (50/35)

Strength:

Deadlift

+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.

2x5@75%ww

1x5+AMRAP@85%ww

WOD:

On a 9 min Clock:

100 FT 2-ARM DB FR Walking Lunge @50/35

AMRAP in remaining time of:

30 Double Unders / 60 Singles

7 Deadlifts @40-50% / 2-3 UB Rds (185/125)

Accessory Work:

Every :90 x 6 sets

1x Power Clean + 3x Push Jerks @ 60-70% 1RM Push Jerk


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