Friday, February 1st, 2013

Our newest graduating class of OnRampers after their second round of the Baseline WOD.  We had two classes graduate in January, each with about 20 people.  It's awesome to see all the new faces.  Make sure you introduce yourself when you see them!

Skill:  Pistol Practice 3x10 (focus on sitting back on your heels to develop the proper leg strength.)

WOD:  Tabata  (8 rounds per movement, 20 seconds of work followed by 10 seconds of rest)

Row for distance

Front Squat (95/65)

Toes to Bar

Sumo Deadlift High Pull (95/65)

**You'll do all rounds of one movement before moving on to the next movement.  Lowest round of each movement is your score for that movement.  Split up the order so there are enough rowers.)

REC:  100 Ring Rows for time (Don't skip the REC, this one in particular will help develop pull ups and muscle up strength)