Thursday’s WOD-11/15/2018


Skill: 4x10 - Eccentric Knee Flexion @ light to 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. 5x3@85%ww WOD: 2 Rounds: Tabata Wall Ball for Max Effort Reps REST 1 min Tabata Row for Max Effort Calories Rest 1 min Tabata = 20 sec WORK / 10 sec REST x 8 intervals (4 min) Accessory Work: EMOM x12 E: 20m R/L KB Suitcase Carry @ 53/35 or challenging weight O: :30 sec Plank 


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CrossFit High Bar

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