Monday's WOD - 1/21/2019


Skill:

Thruster Progression w/ PVC/Barbell + Complex Review

Strength:

e90s x6:

Rd 1-2: 9 UB Thrusters

Rd 3-4: 7 UB Thrusters

Rd 5-6: 5 UB Thrusters

Rd 7: 3 UB Thrusters

**Beginning at 20-30%, athletes will gradually build in load toward a challenging 3-rep Thruster weight. Scaled athletes still developing technique should work at light to moderate loads throughout.

WOD:

3 min AMRAP x5 Rounds

7 C2B Pull-ups / Pull-up / Seated Pull-up / Ring Row

10 Thrusters @40-50% / 2-3 UB Rds (115/75)

Max Effort Row for Meters

**REST 1 min between efforts**


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com