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Friday's WOD - 9/30/2016


Skill:

Air Force WOD movement Review w/ PVC then BAR

Strength:

3x5 - Air Force Complex

Athletes will perform 3 Sets of 5 Reps for each movement @ a light to moderate weight

  • 5x Thruster

  • 5x SDHP

  • 5x Shoulder to overhead

  • 5x Overhead Squat

  • 5x Front Squat

WOD:

"The Air Force WOD"

from the 2010 MidWestern Sectional

For Time - 16 min CAP

20 Thrusters @ 95/65 (scale to 30-40% / 8-10 UB Reps)

20 Sumo deadlift high pulls

20 Shoulder to Overhead

20 Overhead squats

20 Front squats

**4 burpees at the top of each minute including the Start**

Rx = 95/65, otherwise athletes should base the weight of 30-40% of their weakest lift in the complex

#thruster #sdhp #shouldertooverhead #overheadsquat #frontsquat

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CrossFit 8085

Affiliated with Bob's Gym

300 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

info@cf8085.com

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