Thursday's WOD - 7/20/2017


Skill: Rope Climb Review 3x5 - Pause Back Squat w/ empty barbell Strength: Pause 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.** 8x3@60%ww

WOD: For Time: 9 Wall Balls @20/14 1 Rope Climb / ½ Rope Climb / 1x Lower + Raise 400m Run 15 Wall Balls 1 Rope Climb 400m Run 21 Wall Balls 1 Rope Climb 400m Run 27 Wall Balls 1 Rope Climb 400m Run Accessory Work: Warm-up to a heavy push press (80-90%) Then... EMOM x8 1 Pause Push Press + 1 Push Press @ 80% 


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CrossFit High Bar

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