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Thursday’s WOD - 10/3/2019


Skill:

Bar Muscle up / Jumping Pull up Progression

4x 1-5 - bar muscle up/C2B Pull up / Pull up / Jumping C2B Pull up / Jumping Pull up


Strength:

Pause Front Squat

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

5x3@70%ww **3 sec Pause**


WOD:

15 min AMRAP:

30/24 Cal Row

15 Hand Release Push-ups

1 Bar Muscle up / C2B Pull-up / Pull-up / Jumping Pull-up variation

30/24 Cal Row

15 Hand Release Push-ups

2 Bar Muscle up

30/24 Cal Row

15 Hand Release Push-ups

3 Bar Muscle up and so on adding +1 rep until time expires...


Accessory Work:

Every 2:00 x 6 rounds (12 min)

1x Power Clean + 3x Front Squats @ 80% 1RM Power Clean

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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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