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Wednesday’s WOD - 1/2/2019


All normal class times. 

5:30a | 6:30a

9a | 10a | 12pm

3:30p | 4:30p | 5:30p |6:30p

Skill: Skill Transfer Series

Strength: EMOM x9 - From the Floor - Overhead Squat (OHS) Rd 1-3: 5 OHS Rd 4-6: 4 OHS Rd 7-9: 3 OHS **Starting at a light to moderate weight (30-40%), athletes will build to a challenging weight for this complex. Athletes may Squat Snatch the first rep of OHS or perform a Power Snatch followed by a OHS (NO clean + jerk to behind the neck for this strength). Recent On-Ramp / Foundations grads should stay light and focus on maintaining good technique and position. WOD: For Time: 27-21-15-9 OHS @40-50% / 12-15 UB Reps (115/75) 500/400m Row Accessory Work: Conditioning Every 4 min x 4 sets 15 Burpees to 6” target 30 Air Squats 10 Push-ups 


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com