Skill: 4 x 15m Broad Jump
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.** 1x5@60%ww 1x5@65%ww 1x5@70%ww 1x5@75%ww
WOD: “Tugboat” 5RFT: Run 400m Row 500m Scaled "Tugboat"
3RFT: Run 400m Row 500m Accessory Work: EMOM x10 E: 12 (6R/6L) 2-arm KB Walking lunges 53/35’s O: 30s Handstand hold* *May scale HS hold to box