Thursday's WOD - 4/20/2017


Skill: 3x5 - Pause Plate Front Squat

Strength: Back Squat **Working Weight / Training Max is 95% of 1RM BS. 1x10@60%ww 1x8@70%ww 1x6@75%ww 1x4@80%ww

SCALED: 5x5 - Linear Progression Back Squat @ moderate weight

WOD: For Time: 400m Sprint -- 4 Rounds: 5 Pull-ups 10 Push-ups 15 Air Squats -- 400m Sprint

Accessory Work: EMOM x10 E: Snatch balance + OHS @ 50-60% of 1RM snatch* O: 15x AKBS 53/35 *Advanced athletes may use up to 60-70% 1RM Snatch and 70/53 


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CrossFit High Bar

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