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Thursday's WOD - 2/17/2017


Skill:

Overhead Squat Review w/ PVC/BAR then:

3x5 - Pause Overhead Squat at light to moderate weight 135/95

Strength:

Back Squat

Working weight is 90% of Max. Recent On-Ramp grads should be working off a challenging, yet fairly conservative, 3 rep weight where form is consistent.**

1x3@70%ww

1x3@80%ww

1x3++Amrap@90%ww

WOD:

“11.4”

10 min AMRAP:

60 Bar facing Burpees (over bar)

30 Overhead Squat @ 55-65% (115/75)

10 Ring Muscle ups (scale: Bar Mu)

Scaled:"11.4"

10 min AMRAP:

60 Bar facing Burpees (over bar)

30 OHS / Front Squat / HB Back Squat

Bar Mu / C2B Pull up / Pull up / Seated Pull up / Ring Row

**Note: Repeat from Feb 12, 2016.


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com