9/4/14 WOD Compliments of Dominic St. Clair!!

Warm Up:

Tabata “BOTTOM TO BOTTOM”

***The10 second rest is at the BOTTOM of the squat!!***

WOD:

“Josh”

SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh’s friends and family. Fair Winds, Josh.

For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

REMINDERS:

• OPEN GYM: We love, love, love athletes coming to OPEN GYM to do some skill work or a WOD, however, please remember: Priority goes to the trainer and their On-Ramp athlete for use of the music and the clock!!! There have also been athletes working out well into the 4:30 class. Please be respectful of the space! Plan your workout. Make sure to finish by the next class time! Thanks so much!