Thursday's WOD:


Skill:


Handstand Push-up Progression


Strength:


Back Squat

1x3@75%ww

1x3@85%ww

1x1-3@95%ww

REST

1xAMRAP@75%ww


WOD:


3RFT:

30 Wall Ball (20/14)

18 Pull-ups / Seated Pull-ups / Ring Rows

9 Handstand Push-ups / Box HSPU / HSPU variation


@HOME version (in the event of inclement weather):


3RFT:

30 Goblet Squats (35/26)

18 Pull-ups / Inverted Rows

9 Handstand Push-ups / Box or Grounded HSPU / Deficit Push-ups @3.5”/3”


Accessory Work:


For Time:


Part A:

3 Rounds:

250/200m Row

8 Double DB Squats (2x50’s, 2x35’s)


REST 1 min then:


Part B:

3 Rounds:

.5/.4 Km Bike

4 Double DB Thrusters


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com