Thursday’s WOD - 4/18/2019

Skill:

4x10 - Plank to Push-up w/ short Pause

Strength:

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.

4x4@80%ww

1x4+AMRAP@80%ww

WOD:

3RFT:

10 Pull-ups / Seated Pull-ups / Ring Row

20 Push-ups

30 Air Squats

400m Run

**20/14# weight vest optional**


SCALED:

4RFT:

5 Pull-ups / Seated Pull-ups / Ring Row

10 Push-ups

15 Air Squats

200m Run / .5/.4 Km Assault Bike


Accessory Work:

EMOM x7

5x TnG Power Cleans @ 50-70%

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com