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Wednesday's WOD - 11/6/2019


Skill:

Rope Climb Review + Scaling Options

3x - Rope Climb ½ Rope Climb / 1x Lower + Raise


Strength:

Back Squat

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.

1x3@70%ww

2x3@75-80%ww

1x3@90%ww


WOD:

5RFT:

250/200m Row

15 Wall Balls @20/14

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


Accessory Work:

3RFT:

8/6 Cal Assault Bike

1 min Forearm Plank

8/6 Cal Assault Bike

20 Ab-mat Sit-ups / GHDs

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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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