Thursday’s WOD - 12/7/2017


Skill: Weighted Strict Pull up 5x 3 @ challenging weight SCALED: 5x 5-10 - Scapular Pull ups w/ short pause 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.** 3x5@75%ww 1x5+AMRAP@75%ww

WOD: 4 RFT: 10 Pull-ups / Seated Pull-ups / Ring Row 20 Wall Balls 40 Double Unders

Accessory Work: 3RFT: 20/15 Calorie Row 9 OHS @ 60-70% (135/95) 12 Push-ups Rest 1 min between rounds 


19 views
  • SugarWOD
  • Facebook Social Icon
  • Twitter Social Icon
  • Instagram Social Icon

CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com