Thursday's WOD - 6/29/2017


Skill:

2x - 20m - Front Rack Walking Lunge Review @ Bar weight

4x - 20m Front Rack Walking Lunge @ moderate weight

Strength:

Back Squat

**Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.**

1x5@60%ww

1x3@70%ww

1x2@80%ww

1x2@90%ww

1x1@95%ww

1x1@95-103%ww

WOD:

For Time:

50 Air Squats

40 Push-ups

30 Pull-ups

40 Air Squats

30 Push-ups

20 Pull-ups

30 Air Squats

20 Push-ups

10 Pull-ups

Accessory Work:

EMOM x10

E: ME Burpee box jump-overs 24/20”

O: Rest

Record # of burpee box jump-overs


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CrossFit High Bar

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812-404-0095

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