Thursday’s WOD


Skill:


4x10 - Low Plank w/ KB Pull Through


Strength:


Pause Back Squat

Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.

5x3@65%ww **3 sec Pause**


WOD:


For Time:

800m Run or 2/1.6 Km Bike (1.2/1 miles)

21 Wall Balls (20/14)

12 C2B Pull-ups / Pull-ups / Seated Pull-ups / Ring Rows 


400m Run or 1/.8 Km Bike (.6/.5 miles)

21 Wall Balls 

12 C2B Pull-ups


200m Run or .5/.4 Km Bike (.3/.2 Miles) 

21 Wall Balls 

12 C2B Pull-ups


**Alt. Sprint effort**



Accessory Work:


5RFT:

12 (6R/L) Heavy Russian KBS (53/35)

20 Knee Slap Mountain Climbers

https://youtu.be/NFFXqyUhckc

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com