Wednesday, May 4th WOD

New_On_Ramp_2016_v2

Still a few spots left for our upcoming Beginner Course! Starts May 9th.  To learn more, click here.

Workout for Wed., 5/4:

Warm Up –

2-3 Rounds of

10 Pull Ups

10 push ups

10 sit ups

10 Banded Bench Press

Strength –

Bench Press

EMOTM

8×3

WOD –

Comp:

2 Rounds NFT

200m Farmers Carry

200 m OH walk (with KBs or DBs)

5 weighted dips

2 Rope Climbs

Perf:

2 Rounds NFT

200m Farmers Carry

200 m OH walk (with KBs or DBs)

5 weighted dips

2 10ft Rope Climbs

Fit:

2 Rounds NFT

200m Farmers Carry

200 m OH walk (with KBs or DBs)

5 weighted dips

4 lie to stands

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