Row-OHS/Back Squat/Mobility/Congratulations On-Rampers

Congratulations October On-Ramp From Left:Mickey, Joe, Adrena, Liz, Mike, Jason Friday October 23, 2015

WOD 4 Rounds 500 m Row 10 OHS 135/95/70

Skill/Strength: Partner Band Pulls 4 Rounds Rotate partners after each partner pulls

Back Squat 10x1 across Start at 70%-75% 1RM. We are going to follow a linear progression every Friday from today. So next Friday you will add 5# from todays reps. We will follow thins for at least 10 weeks. This should be heavy as it is only 1 rep at a percentage of 1RM.

Warm Up: Group Dynamic Warm Up then Foam Roll Mobility

5:00 Mercedes 55/14:11 Grabowski Pwr Cleans 75/15:23 Anne 45/14:07 Kate 35/14:47 Debbie 5K Row/25:07 Phil Rx 13:00 Meghan 55/13:39

6:00 Mike M 95/13:47 Erik W Rx 13:57 Dan B Rx 13:37 Jose 75-Run/13:10 Tim G 95/14:19 Joe W 75/14:33 Rocky 65/13:56 Vin 75/12:31

7:00 Curtis Rx 12:43 Jennay Rx 12:48

9:00 Beetle 95 12:51 Matt G Rx 16:16 Christy Rx 16:11 Melissa T 15/ 16:29 Ethan Rx 14:25 Sam B 25/13:44 Sophie Run-55/15:43 Anthony 95/15:51 Meaghan 65/17:19 Mark Run-35/13:26 Terri Run-55/13:03

10:00 MKR 65/17:41 Fred Rx 11:36 Jeremy 115/14:26 Tommy Rx 11:44

4:00 Gary Rx/11:12 Sinker 95/14:37 Kate Z. 55/16:39 Sarah 55/13:15 Dawn 65/13:10 Joanna 65/12:54 Adrian 95/16:07 Chris E. Rx/15:09

5:00 Christine 55/13:30

6:00 Ed Rx/14:03 Malopy Rx/13:22 Coffey Rx/21:05 Marianne 35/16:58 Alice 45/14:30 Matt B. 115/14:37 Kailey 65/15:03