WOD – Tuesday 6 December 2016

  • METCON:
    3 rounds: (CAP 21min)
    150 Double Unders
    5 rounds of
    3 Power Cleans 70/45kg
    6 Push Ups
    9 Air Squats
  • SKILL:
    6min AMRAP:
    1 Strict MU + 1 Kipping MU + 1 Ring Dip
    *Scale to 2 kipping MU + Ring Dip
  • CFP PERFORMANCE:
    Accessory Work
    5 x 10 (each side) Single leg deadlift @ 30% of 1RM deadlift
    5 x 10 Double KB Bent over row 24/16kg
    5 x 10 Strict Pull-ups
    10 x 15 Weighted GHD Back extension 15/10kg
  • TRAVEL WOD:
    For time:
    150 air squats
    5 rounds of
    10 burpees
    20 sit-ups