Monday 11th May 2015

Monday 11th May 2015

Tonight is the final session of this months On Ramp.  Therefore, we todays programming will be focused on the Benchmark WOD (with some strength work thrown in).  WOOOOOO!!!! Lets see if anyone can get sub 4 minutes tonight….I think there are a couple on this OR that might crack that time.

Strength – Turkish Get Ups

8 Minutes for Quality – AMRAP TGU

Conditioning – Benchmark WOD

For Time:

500 m Run

40 Air Squats

30 Sit Ups

20 Press Ups

10 Pull Ups

Scale Up:

500 m Run

40 Goblet Squats 24/16

30 TTB

20 Press Ups

10 Chest to Bar Pull Ups

Note:  Only those that have a sub 4 min Benchmark WOD, may attempt the scaled up version.  This should feel like a sprint, not a long chipper

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