On-Ramp Day 11
(Time,  Onboarding)
Warm-up
Movement Introduction
- Battle Ropes
- Snatch
WOD (Partner Workout*):
3 Rounds each of...
- 17 Box Jumps
- 3 Pull Ups
(or any combination of above for 20 reps, minimum 1 pullup)
* One partner works while other holds Med Ball overhead
-Rest-
500m Row time trial
| 0% |  | |  | 0% |
Planned: Tue,Nov19,2019 Sun,Mar3,2019 Tue,Dec11,2018 Mon,Nov5,2018 Wed,May30,2018 Sun,May20,2018 Thu,May17,2018 Mon,Mar19,2018 Fri,Mar16,2018 Thu,Feb8,2018 Wed,Feb7,2018 Sat,Dec23,2017| 1st | 7:06 Rx | Coach B Tue, Feb 28, 2017 | | 2nd | 7:19 Rx | Coach E Tue, Jul 25, 2017 | | 1st | 4:27 Rx | Coach J Wed, Sep 28, 2016 | | 2nd | 6:39 Rx | Josh Sun, Mar 3, 2019 | | 3rd | 7:06 Rx | Perry Tue, Feb 28, 2017 |
| Coach B | 7:06 Rx | 1st banded pullips | | Perry | 7:06 Rx | 3rd jumping pullups |
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