Monday’s WOD - 10/14/2019


Be sure to log your Open Scores in SugarWOD or games.crossfit.com


Skill:

Thruster Progression w/ PVC/Barbell + Complex Review

Strength:

e90s x7 - Thruster

Rd 1-2: 9 UB Thrusters

Rd 3-4: 6 UB Thrusters

Rd 5-7: 3 UB Thrusters

Beginning at a light to moderate weight (30-40%), athletes will build up to a heavy 3-rep Thruster weight. Athletes still developing this movement should stay at lighter bar loads focusing on technique and maintaining good posting.

WOD:

3RFT:

400m Run

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

12 Thrusters @30-40% / 1-2 UB Rds (115/75)

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812-404-0095

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