Wednesday’s WOD - 3/13/2019

Skill: Med-Ball Clean Progression Burgener Warm up for Clean w/ BAR + Complex Review Strength: e90s x7: 5 UB High Hang Squat Cleans **Beginning at a light to moderate weight (20-30%), athletes will build up to a moderately challenging weight for this complex. Please remind athletes not to overload as all reps should be performed from the high hang or upper thigh. Athletes still developing this movement should stay at lighter bar loads focusing on technique and maintaining good posting. WOD: For Time: 250/200m Row 5 Hang Squat Cleans @50-60% / (135/95) 500/400m Row 10 Hang Squat Cleans 1000/800m Row 15 Hang Squat Cleans Accessory Work: EMOM x10 1st: 10 Deficit Push-ups @ 25lb plates / 10 Push-ups 2nd: 5 Strict Pull-ups / 10 Kipping Pull-ups 

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715