Congrats to Virginia, Kirby, Jerry, James, and Chad for completing on-ramp!  You guys rocked it!

Buy In: YTWLI+ PVC shoulder complex

Bench Press

1x3@60,70,80% (max reps last set)

then:

10 seconds max reps followed by 50 seconds of recovery of the following-

3 sets of Incline Push Ups (with feet on a bench or box and hands on the floor, have a spotter lay a plate on your upper back if required. Be careful!)

3 sets Ring Dips,Bar Dips or Bench Dips (pick the hardest one you can do)

3 sets Band Push downs

3 sets Dead Hang Chins (add weight if necessary)

3 sets Barbell Curls

complete all 3 sets of a movement before moving on to the next movement.

Buy In: Do it. Its up on the Dry Erase.

Deadlift

1x3@60,70,80% (max reps last set)

then:

Pull a max effort 500 meters.  Make sure your time is recorded on the Erg Score Board. Free Pair of Goodhew socks to the fastest men's and women's time pulled (today only!).  Make sure a trainer sees your time.  The rower should be set on 500 and countdown. (note- singlet optional) Cheers!

Buy In:  share some quality time with your PVC roller. 

WOD

"Helen"

Run 400 Meters

12 Pull ups

21 KB Swings

3 Rounds for time

Buy In: 2 sets of 10 PVC Thrusters

Shoulder Press

1x3@60,70,80% (max reps last set)

then for time:

"Will Power"  (house version of "Kalsu" from CrossFit Football)

Perform 5 Burpees at the beginning of every minute

Use the remainder of the minute to chip away at 50  "heavy" thrusters. This WOD is capped at 15 minutes.  The prescribed weight is 95/135.  You should attempt a load heavier than you use for Fran.  There are multiple ways that this WOD will be scaled including total reps, total time and load.