Tuesday’s WOD - 6/4/2019


Skill:

[warm up] Burpees to 6” Target

3x - 50 FT - 2 - arm dumbbell / kb front rack walking lunge.@moderate weight (50/35 DB / 53/35 KB)


Strength:

Strict Press

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

3x4@80%ww

1x4+AMRAP@80%ww


WOD:

3RFT

12 Target Burpees (6”)

50 FT 2-Arm DB/KB Front Rack Walking Lunge (50/35 DB / 53/35 KB)

500/400m Row


Accessory Work:

10 min AMRAP

8 DB Bench Press @ mod-heavy

8 DB Deadlift @ mod-heavy

12/9 Calorie AB

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