WOD – Friday 9 December 2016

  • METCON:
    4 rounds for reps:
    1min KB Swings
    1min Toes to bar
    1min Cal Row
    1min Rest
  • MOBILITY:
    Stretch:
    Shoulders
    Lower back
    Quads
  • CFP PERFORMANCE:
    Find a 1 rep back squat (take your time here, get as heavy as you can)
    then @ 75-77.5% of above:
    4-4-4-4-4-4-4 back squats
    then @ 70-72.5% of above:
    5 reps with 2 sec pause at bottom
    4-4 with 3 sec pause at bottom
    3-3 with 4 sec pause at bottom
  • TRAVEL WOD:
    For time
    100 sit-ups
    90 squats
    80 jumping jacks
    70 push ups
    60 lunges