Posted on

November 6, 2013


3×1 Jerk ~ 85%

Work up to 85% of your 1RM and make 3 lifts at that weight. Continue on to a 1RM attempt if you have time and energy.  New lifters should work up to a moderately challenging weight making 3 lifts at each increment.  Worry about technique now, PR’s later.  



21-15-9 for time

Deadlift 225/155

Off Ramp WOD

21-15-9 for time

Knees-To-Elbows/Knee Tucks or Sit-ups

Choose a weight you can move with perfect form for every rep!