WOD Class 12/12/13

Here is a On Ramp class graduation photo from almost exactly a year ago.  Is it weird that the 4 people from this group who stuck with it and are still with us are all standing on the left together?  From left to right the remaining faithful: Adam, Travis, Jerri, Chantal; Congrats on a great year guys!


Strength/Skill
Five sets of:
Back Squat @ 30X0 tempo

Rest 3-4 minutes after all sets above 75% of 1-RM
For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight





WOD
In teams of three, row as many meters as possible in 12 minutes:
Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.