Look to our Events Calendar for a full list of upcoming On-Ramp Classes, Community Events, Competitions and much more!
Skill: Rowing P1-4.
WOD: P1. Max Effort Thruster. (12-15min.) warm up in sets of 3 until 3 repetitions get heavy (3-5 sets, incrementing weight between 40-80%) and switch to a single rep working up to 4 single repetitions of between 90-100% of your max. Go for a new 1rm if positioning is good and weight feels good. (If you reach a new max before all 4 single lifts are complete, stop there- goal is to just break your old 1 rm if lifts are feeling good)
P2. ‘Fran‘ 21-15-9 reps for time: Thruster (65,95#)*scale thruster weight to 60% or less of 1 rm., Pullups (10 min cap)