18 January 2016 18 January 2016
Monday 18 January 2016 '18 January 2016'

12541141_10207813838531340_4679136313488448285_nPhoto credit to Rudy Cruz
0900 Open gym and 1030 Wod only today!
The Onramp schedule for those working with Coach Annette is the same.

1. Primer (Done with the class)
3 Rounds
10 Hand release push-ups
100m run
10 Hang power clean 95/65lbs 75/55

2. Met-Con
AMRAP 10 Minutes
7 Squat cleans 165/110lbs 135/95 95/65
30 Double-unders / 60 singles

3. Interval Work (if time permits)
AMRAP 3 minutes x3
8 Hang power snatch 135/95lbs 95/65 75/55
9 HSPU
10 Shoulder to OH 135/95lbs 95/55 75/55
Rest 2 minutes between AMRAPs. Continue where you left off each AMRAP, do not start over at beginning.

4. Extra
10 Rounds
10 Assault Bike calories
10 Calorie row
Rest 1 minute

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