Monday’s WOD

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Thruster Progression w/ PVC/Barbell  


EMOM x9:

3x UB Thrusters

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


10 min AMRAP:

9 Wall Balls (20/14)

6 Burpee to 6” Target 

3 Thrusters @50-60% / 2-3 UB Rds (115/75)

@Home / Scaled option:

10 min AMRAP:

9 Goblet Squat (30-35/30-26)

6 Burpees

4 (2R/L) 1-Arm DB/KB Thrusters (50-53/30-35)

NOTES: Score Time and record Thruster/WB weight. Thruster weight should be challenging for experienced athletes. 

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715