Team WOD: Runs, Pull-ups, Front Squats, OH Walking Lunge, Hang Power Cleans, Double Unders, STO, T2B, Deadlifts, Burpees
In Teams of 2 Complete For Time:
400 m Run
50 Pull-ups
40 Front Squats (95#/65#)
50 Overhead Walking Lunge With Plates (25#/15#)
40 Hang Power Cleans (95#/65#)
200 Double Unders (Each partner does 100 simultaneously)
50 Shoulder-to-Overheads (95#/65#)
40 Toes-to-bars
50 Deadlifts (165#/105#)
40 Burpees
* Both partners run 400m
** Alternate work on all movements, splitting reps with partner as you see fit except DU
*** For DU, each partner completes 100 reps at the same time
**** One barbell (unless mixed team), add weight for DL at end
Post total time.
BTWB
OnRamp-iversary Photo by @robcwilson
Holiday Hours:
Christmas Week:
- 12/23: Friday limited hours
- “12 WOD’s of Christmas” annual workout; Sign-ups in the gym for a class spot!
- 9:30am Class
- 10:30am Class
- 4pm Class
- Please come to the AM hours is possible, there will be only 1 class at 4pm with limited space and 1 wave of athletes. Sign up in the gym.
- 12/24: Closed Saturday for Christmas Eve
New Year’s Week:
- 12/30: Friday limited hours
- 9:30am Class
- 10:30am Class
- 4pm Class
- 12/31: Closed Saturday for New Year’s Eve