Monday – January 30th

Say hello to Barry! Here he is on Saturday completing his final day in the onramp program. Looks like there was plenty of pain to pass around!

WOD:
“Christine”
3 rounds for time:
500m row
12 deadlift bodyweight
21 box hop 20″

Post WOD at 20 minutes on the clock:
4 minute AMRAP:
5 snatch (heavy >70% of 1RM)
5 muscle up (scale: alternate each round between 10 pullups and 10 dips)