Pre-WOD: 5X10 Ring Pushups

WOD: For Time 21-15-9
Dead Lifts (Rx 225)
Box Jumps (RX 24")

3 Minutes Pistols
2 Minutes T2B
1 Minute Handstand Push-ups
1 Minute Rest

4 Rounds

3 rounds

400 m run
21 kb swings 55/35
12 pull ups

1 min for 20 min

5 dead lift 135/95
10 push ups
10 squats

The Gauge:

500m Row

40 Squats

30 ABMAT

20 Push-up

10 Pull-up

Moving forward this will be used as our fitness test. This WOD will be used on the 4th day of our On Ramp Course and it will be done about every 3 months as a WOD here to Gauge our fitness progress

Warm Up: Usual + Row 500m for form

Bench Press: 3-3-3-3

4x for time
10 Push Ups
7 Knees to Elbows
10 Superman

Yeah, that's right! That's a superman while wearing a kick ass WODstack t-shirt!

The Gauge:

500m Row

40 Squats

30 ABMAT

20 Push-up

10 Pull-up used the green band

Moving forward this will be used as our fitness test. This WOD will be used on the 4th day of our On Ramp Course and it will be done about every 3 months as a WOD here to Gauge our fitness progress

WOD: 3 rounds for time
20 Bar Facing Burpees
20 Push Presses (Rx 95)

Pre WOD - 5x5 Front Squat

185, 205, 225, 235, 245 (failed on 3rd rep of last set)

5 hang cleans
7 front squats
9 pullups
5rft.