WOD:

– Find your 1 Rep Max Box Jump Height

– Work You Weakness Strength Bias: 5-5-3

– 10 Minute AMRAP
3 Squat Clean and Jerk 135/95
8 Ring Dips

Post result/thoughts to comments

We had a great day in the gym today. The On-Ramp crew got introduced to the thruster, and with that was able to complete the combo of thrusters and pull-ups to perform “Fran.” Everyone did a great job and we got scaling down perfect, with no one being over 7 minutes. The daily WOD went well, people worked on a variety of strength movements from power snatches to back squats, and some mental head games were played with the box jump. Top height for the day was 47″ done by a few people in the gym. Look for this again as a benchmark power movement. Those who were in agony today from “Murph” we hope to see you recovered and good to go tomorrow. Cheers.

Kristi and Erik logging some meters for the fall rowing challenge
Afternoon On-Ramp hitting up “Fran”
Not often I get a shot of myself…47″ Box Jump…new camera is on the way so we will be getting some quality images soon enough.
– Jade