WOD – Wednesday 7 December 2016

  • STRENGTH:
    Front Squat
    (20 rep session)
    10 @ 40%, 10 @ 50%, 20 @ 55%
    *The 20 is the main working set. Add 2.5-5% from previous week.

  • METCON:
    16min AMRAP:
    8 Hang Squat Cleans 40/30kg
    8 C2B Pull Ups
    8 Hang Squat Cleans
    8 Burpees
  • CFP PERFORMANCE:
    3 Rounds for time:
    15m Handstand walk
    25 Calorie Row
    25 Handstand Push ups (kipping)
  • TRAVEL WOD:
    16min AMRAP:
    10 mountain climbers
    8 burpees
    10 jumping squats
    8 burpees