* Thursday, May 28th is bring a friend day. Bring anyone you’d like to any of the time slots. Next On-Ramp starts June 1st.

** Olympic Lifting Class will be cancelled Tuesday the 19th and 26th

WOD:

1) Clean: 1 Rep EMOTM x 20 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) 5 rounds AQAP::

12 Deadlifts 115/75

9 Hang Power Cleans 115/75

6 Push Jerk 115/75

Extra Work:

3) Hip Thrusts: 4 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

4) Assault Bike: 10 x .5 mile

Rest 90 seconds between sets. Goal is fastest consistent pace.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments