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Friday’s WOD - 11/9/2018


Skill: 4x10 (5R/L) KB Rack Lunge to Half Kneeling Press Strength: Push Press **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. 3x4@80%ww 1x4+AMRAP@80%ww WOD: For Time: 50 Double Unders 40 A-KBS @53/35 30 Shoulder to Overhead @55-65% 8-10 UB Reps (135/95) 40 Double Unders 30 A-KBS 20 Shoulder to Overhead 30 Double Unders 20 A-KBS 10 Shoulder to Overhead  


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