Hey Folks!

Thanks for staying on task today and crushing that WOD.  You guys always impress me.  We have lots of OnRamp grads!  Chantelle, Brittany, Mark, Marty, Sherri-Lyn, Jennifer and just last week Sean!  If anyone looks like they don’t quite have the hang of things it’d be great if the “experienced” Folks can give them a hand, but as always, just let Eric, Katie or myself know if you need a hand or some clarification… we are the coaches after all haha.

We’re doing a little more volume than usual for the next bit as we’re concentrating on getting more familiar with the Olympic lifts, as well as building a nice base of strength.  It’s gonna be a good one!

Warm up

Back Squat
3×5 @ 75% *3 Minute rest

Good mornings
3×8 @ 30% of your Back Squat 1RM

15-12-9-6-3 for time:
Toes to bar
Jumping squats
*15 seconds of L-hold between rounds (4 total) – This can be while in the ground OR while hanging from the pull up bar or above the rings

Stretch – Quads/Psoas & Calves

See you in the gym!
Adam, Eric & Katie