Be sure to keep an eye on the inspiration page for new pictures. There are some new On Ramp graduates coming soon. Plus you never know what I might get a good picture of now and then.

MONDAY 7-29-13
For time:
20 Front Squats (205, 135)
30 Box Jumps (30, 24)
40 KB Swings (53, 35)
50 Wall Balls (20, 14)

TUESDAY 7-30-13
For time:
“Fran”
21-15-9
Thrusters (95, 65)
Pull-ups

WEDNESDAY 7-31-13
3 RFT
500 meter Row
20 Renegade Push-ups (35, 25)
20 Push Jerks (95, 65)

THURSDAY 8-1-13
3 RFT
400 meter Run
20 Double Unders
1 Rope Climb
20 Jumping Back Squats (sandbag)
100 meter Farmers Carry (53, 35)
20 Dumbbell Snatch (alternating hands- 40, 30)

FRIDAY 8-2-13
5 RFT
500 meter Row
25 Sit-ups
10 Sledge Hammers

SATURDAY 8-3-13
Open Gym with Dylan
from 8-10.

Posted in Workout of the Day