WOD February 5, 2016



Box News:

Olympic Lifting Seminar Friday February 5, 2016 6pm

Only  2 spots left

$30 per person (cash or check)

Next On Ramp Starts February 15, 2016. Only 10 Spots left 



Warm up:

Dynamic Range of Motion

Shoulder Mobility

Band Openers

3 rounds

200 m Run

10 Bear Crawls

10 walking lunges

10 tire flips

5 Wall walks




100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Performance Plus Strength

 10 Rounds (20 Minutes) – EMOM, perform:

-Odd minute: 1x power snatch + 2x hang squat snatch (Work up to max 1+2 for the day)

-Even minute: 6-10x burpee box jump (24in/20in)

*For the bbj, chose a rep range that will have you working for around 30 seconds for the first few rounds and hits a max of 40-45 seconds in the later rounds. Use the same rep count across the 10 sets).