Strength

Squat 3 x 5 @ 75 %

WOD

5 RFT:

20 Pull-Ups
30 Pushups
40 Sit-Ups
50 Air Squats
Rest 3:00 Between Rounds

 Barbell Conditioning : 10 Min EMOM
3 Power Cleans + 3 Front Squats + 3 Push Jerks (135/95)

WOD: For Time

400 Meter Run, 50 Wallballs (20/14)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 20 Burpee Box Jump Overs (24/20)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 50 Wallballs (20/14)

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I can already hear it, “Oh too much running, coach can I row?” How about we get to the gym on a beautiful Friday and hit this WOD! Let’s finish the week strong and eat some freaking tacos with no worries this weekend. Work hard, don’t complain and treat yourself later.

The ones who are crazy enough to think they can make a change are always the ones that do. Push yourself everyday because no one else will do it for you. At the end of each day ask yourself “What did I do today to be better?” If you have an answer great, you are trying. If not then get your lazy and unmotivated self up the next day, come to the box and put in work!

No one starts by knowing everything and being the best. It takes courage and desire to gain what you dream about.

Good, better, best. Never let it rest. ‘Til your good is better and your better is best. Success usually comes to those who are too busy to be looking for it. Success is the sum of small efforts, repeated day in and day out and remember, You may have to fight a battle more than once to win it.

Have a great weekend, Be safe and Stay Ready!

-CrossFit Ramos

“There’s no secret formula. I lift heavy, work hard, and aim to be the best.”

– Ronnie Coleman, eight-time Mr. Olympia

Strength: Deadlift

Warm up to a range between 90%-100% 1RM

With desired weight perform 5 Sets of 2 Rep Count with 2 Min Rest between sets.

WOD: Conditioning

9-7-5

Ring Dips

Squat Snatches 135/95