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Thursday's WOD - 8/30/2018


Skill:

3x - 100m 2-Arm KB Farmer’s Walk @ moderate to challenging weight

Strength:

Pause Back Squat @ 3 seconds

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

6x3@70%ww **3 sec pause**

WOD:

For Time:

200m - 2-Arm KB Farmer’s Walk @53/35

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6 Rounds:

2x - 10m Goblet Lunge (down and back) @53/35

7/5 Strict Pull-up / Kipping / Seated Pull-up / Ring Row

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200m - 2-Arm KB Farmer’s Walk @53/35

Accessory Work:

5RNFT:

10 HSPUs

15 Pause GHD Hip Extensions

Rest as needed b/t sets


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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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