Friday’s WOD


Skill:


Knees to Elbow Progression


WOD:


12 min AMRAP:

1/.8 Km Bike / 500/400m Row / 400m Run

15 Hook Grip Barbell Deadlifts @30-40% / 1-2 UB Rds (135/95)

9 Knees to Elbow or KTE variation 


@Home / Scaled option:

12 min AMRAP:

1/.8 Km Bike / 500/400m Row / 400m Run

15 Double DB/KB Deadlifts (50-53/30-35)

9 Sit-ups


NOTES: Score Completed Rounds + Reps and record DL weight. The deadlifts should be performed at a light to moderate weight and with a hookgrip, not an alternate or overhand grip. This will allow athletes not currently utilizing a hook grip to familiarize themselves with the advantages of a hook grip at lighter loads and allow them to maintain their grip for the KTE. 



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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com