Thursday's WOD - 9/10/2015


Skill:

EMOM for 5 min

15 sec - RKC Plank / Rest 45 sec

Strength:

Deadlift

  • Tier 1:

**Working weight is based off 90% of 1RM from 08/10. Recent on ramp grads should base this off a challenging 3 rep weight.

1x3@70%ww

1x3@80%ww

1x3++@90%ww

  • Tier 2 (Women: 1.5x bw DL / Men: 2x bw DL):

**Based off 1RM DL from most recent CF Total

4x3@88%1RM

WOD:

3RFT:

30 A-KBS

15 Push Ups

30 Calorie Row

**Rest 1 min between rounds**

#americankbs #pushups #calorierow #Deadlift

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com