Wednesday’s WOD


Skill:


4x10 (5R/L) Staggered Stance DBL KB Deadlift @moderate weight 


Strength:


Deadlift

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

2x3@80%ww

1x3+AMRAP@90%ww


WOD:


5RFT:

15 Plate AbMat Sit-ups

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

9 Deadlifts @50-60% / 2-3 UB Rds (225/155)


@Home / Scaled option:


5RFT:

15 AbMat Sit-ups

12 Pull-ups / Inverted Body Row / 1-Arm (6R/L) DB/KB Row 

9 KB/DB Deadlifts (50-53/30-35)


NOTES: Score Time and record KB/DL weight. The deadlift should be at a moderately challenging weight and not a limiting factor in early rounds. 

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

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