Congratulations to the newest Onramp graduates! We look forward to seeing you all in the open classes!
.
S/S/S:
High Bar Back Squat
3×80%
3×85%
3×90%
65% x Max Reps
Use your 2RM number to base your percentages off of.
Post weight to comments/ LogWOD
.
WOD:
4 Rounds For Time:
30’ Bear Crawl
400M Run
30’ Backwards Bear Crawl
Post time to comments/ LogWOD
.
Xtra:
5 Rounds, each for time
X- Drill
video courtesy of King Sports Training
The X-Drill simulates the agility used in a football play; change of direction, change of footwork, change of angle.
.
Homework (done on your own outside of class):
Heel cord Mash – 2 min each leg
Lateral lunge 10 per leg, SLOW
CrossFit Team Offutt Tactical Fitness 