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Thursday’s WOD - 4/11/2019


Skill: RX: Weighted Strict Pull up / Strict Pull up 4x5 @ a challenging weight SCALED: 4x5 - Seated Pull-up w/ elevated feet + weight Strength: Back Squat **RESET Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT. 4x6@70%ww WOD: 2 min AMRAP x5 Rounds 5 STRICT Pull-ups / Kipping Pull-ups / Seated Pull-up / Ring Row 10 Wall Balls @20/14 Max Effort Cal Row…(15 reps + Calories) **REST 1 min between efforts** Accessory Work: 4 Sets (not for time) 7R/L Single-arm DB Strict Press 10 DB Goblet Jump Squats @ 50/35 14 Alt Pistol Squat OR Single-leg Squat to Bench NOTES: Bench should be set @ approximately parallel. Rest as needed, for quality, not time.  


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

CFHighBar@gmail.com

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