Bench mark WOD for the Ramp It Up! Fall Challengea) 20 minutes to find a 1RM thruster - POPs: this must be one fluid motion from bottom of squat to OH (not a clean and jerk or push press) any bend in the knee on the catch will not count b) For time: 1K row 50 air squats (below parallel) 20 push ups (perfect chest to floor) 400m run 10 pull ups or ring rows (no bands)

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