Friday's WOD - 9/23/2016


Skill:

4x - 40 sec Work / 20 sec Rest - Partner Armadillo Drill

Strength:

2x - 7x Tempo Push Press @ bar weight

Push Press

**Working weight is 95% of 1RM / Recent On-Ramp grads should be working off a challenging yet fairly conservative, 3 rep weight where form is consistent.**

1x3@70%ww

1x3@80%ww

1x3++Amrap@90%ww

WOD:

For Time - 20 min CAP

800m Run

30 Box Jumps 24/20

30 Shoulder to Overhead @ 45-55%

400m Run

20 Box Jumps

20 Shoulder to Overhead

200m Run

10 Box Jumps

10 Shoulder to Overhead

#pushpress #tempopress #boxjumps #shouldertooverhead #run

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CrossFit High Bar

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812-404-0095

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