Schedule Reminder:
5:30am WOD
Noon WOD
5pm WOD
6pm WOD
7pm WOD
**Next Onramp starts August 19th, 2 spots left! Contact [email protected] if you want them!

A. Take 15 minutes-
Hang Split SnatchSets of 3,  Tech work

B. Take 10 minutes-
Beg/Int: Push Press 75%x5x5, rest 1 minute between sets
Adv: Behind the neck, Snatch Grip Push Press 75%x5x5, rest 1 minute between sets
*All percentages are based off your 1RM Push press

C. 3 Minutes On/ 2 Minutes Off
3 Rounds:
Row for calories – 20/16
Overhead Walking Plate Lunge – 20/16 rep 45/25lbs
*Fill rest of remaining time with Russian KB Swings 70/55lbs
**Score is total number of KB swings over 3 rounds.

Post Onramp Graduation discussion, Lincoln Square
Post Onramp Graduation discussion, Lincoln Square