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Thursday’s WOD - 12/5/2019


Skill:

Rope Climb Review + Scaling Options

Strength:

Back Squat

**RESET 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.

5x5@75%ww

WOD:

20 min AMRAP:

250/200m Row

15 Air Squats

10 Push-ups

1 Rope Climb / ½ Rope Climb / 1x Lower + Raise


SCALED:

12 min AMRAP:

250/200m Row

15 Air Squats

10 Push-ups

1 Rope Climb / ½ Rope Climb / 1x Lower + Raise


Accessory Work:

5RFT:

9 DB Front Squats @ 50/35s

12 (6R/L) DB FR Walking Lunges

Rest 1 min b/t rounds

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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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