Friday’s WOD -11/23/2018



Skill: 5x1 R/L - Partial KB Turkish Get ups @ moderate to challenging weight Strength: Push Press **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@70%ww 1x4@80%ww 1x3@90%ww REST 2 min 1xAMRAP@85%ww WOD: “Death by 10m” Min 0-1: Rest (let clock run to make counting rounds easier) Min 1: 1x 10m Sprint (Round 1) Min 2 - 2x 10m sprint Min 3 - 3x 10m Sprint Min 4 - 4x 10m Sprint and so on until the athlete cannot complete the required amount of 10m Sprints in under 1 min….(Round 4, etc) **Repeat from 11-23-18 & 10-18-16** **Athletes must touch the ground between the cones for each 10m Sprint EXCEPT for the last one each round in which case they may Sprint passed the line**  


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CrossFit High Bar

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