Thursday’s WOD


Skill:


3x10 (5R/L) Med-Ball Dead Bug


Strength:


Back Squat

Working Weight / Training Max @95-100% 5RM from 10/27/20. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.

4x4@80%ww

1x4+AMRAP@80%ww


WOD:


3RFT:

21 Wall Balls (20/14)

15 Heavy American KBS (70/44)

9 C2B Pull-ups


NOTES: Score Time and record WB/KB weight. 


Accessory Work:


8 min AMRAP:

30 Doubles / 60 Singles 

2 Handstand Push-ups / Box HSPU / Pike Push-up

https://www.youtube.com/watch?v=qbRbM6d5ddM


30 Doubles / 60 Singles

4 HSPU


30 Doubles / 60 Singles

6 HSPU and so on adding +2-reps until time expires..


NOTES: Score Completed Rounds + Reps. 

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

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