Thursday's WOD - 7/16/2015


Skill:

Kettlebell Swing Review then:

EMOM for 10 min of alternating:

0-1 min: 10x Banded Good Morning

1-2 min: 5 Russian KBS + 5 American KBS, etc

Strength:

Deadlift

Tier 1 (intermediate): 4x4@75-80% (+5# per successful set)

Tier 2 (advanced - male: 2xbw, female: 1.5bw): 4x2@85-90% (+5# per successful set)

WOD:

For Time:

100m Sprint

3 Burpee Broad Jump

3 American KBS

100m Sprint

6 Burpee Broad Jump

6 American KBS

100m Sprint

9 Burpee Broad Jump

9 American KBS

100m Sprint

12 Burpee Broad Jump

12 American KBS

100m Sprint

15 Burpee Broad Jump

15 American KBS

100m Sprint

18 Burpee Broad Jump

18 American KBS

100m sprint

21 Burpee Broad Jump

21 American KBS

#kettlebellswings #Deadlift #burpeebroadjump

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CrossFit High Bar

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812-404-0095

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