On Ramp is back! If you know someone interested in joining us, make sure they know about this. It will be October 6-22, Tue and Thur at 7:30pm for 3 weeks. Sign up at the desk.

Warmup
Row, Run or Ride 2 min
3x6-10 Glute Ham Raise
3x6-10 HSPU
3x10 Knee Jumps

Strength
Work to heavy single banded Deadlift
Then, 1x Max Reps (225/155)

WOD
4 Rounds
In 2 min:
14 Russian Swings
Run 1 Lap
Max Burpees in remaining time
Rest 1 min

In 2 min:
14 Goblet Walking Lunges
Run 1 Lap
Max Burpees in remaining time
Rest 1 min

REC
5 Red River Complexes
1 = 6 Alternating DB Snatches + 6 Front Squats