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Thursday's WOD - 5/9/2019



Skill:

4x10 (5R/5L) - Cossack Squat w/ short pause in each squat

Strength:

Back Squat

**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.

4x5@75%ww

WOD:

3 Rounds for Max Effort Reps:

1 min AMRAP:

Max Effort Calorie Row

REST 1 min

1 min AMRAP:

Max Effort A-KBS

REST 1 min

1 min AMRAP:

Max Effort Wall Balls

REST 1 min


Accessory Work:

4 Sets

3 Pause Bench Press @ 65%

Superset

12 (6R/L) Alternating KB Bent-over Row @ mod-challenging

Rest 1-2 min b/t sets

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

CFHighBar@gmail.com

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