Thursday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W5: 3 Rounds *20 Second Stations (No Measure)

Jumping Jacks

PVC Overhead Squats

Arm Forward Jumping Jacks

Skill Work

Warm-up (No Measure)

Trainer will go over proper form & skill work on Muscle-up & Progressions.

Get bars set up for Back Squats.

Connectivity

C5: Squat Therapy (No Measure)

6 Russian Baby Makers

6 Hawaiian Squats

6 Rack Assisted Squats

WOD

Metcon (Time)

–Back Squats Are From The Rig–

C1:

5 rounds for time of:

7 Back Squats, 225/155 lbs

5 Muscle-ups

C2:

5 rounds for time of:

7 Back Squats, 195/135 lbs

3 Muscle-ups/ Bar or Rings

C3:

5 rounds for time of:

7 Back Squats, 155/110 lbs

5 Bar Muscle-ups (banded ok) / Chest to Bar (banded ok) / Pull-ups (banded ok)

* scale further if needed

C4:

5 rounds for time of:

7 Back Squats, 95/65 lbs

5 Jumping Pull-ups

* scale further if needed

Recovery

Foam Roll (No Measure)

Target hamstrings and lower back! If you are unsure…ask the trainer the best way!