WOD – Monday 12 December 2016

  • STRENGTH:
    Weighted pull ups
    4-4-4-4-4-4
  • METCON:
    3 Rounds for time: (CAP 15min)
    400m Run
    21 Power Snatch 40/30kg
  • CFP PERFORMANCE:
    Back Squat
    @ 77.5 – 80% of last weeks 1 rep back squat (heavier than last weeks sets):
    4-4-4-4-4-4-4 back squats
    then
    @ 72.5-75%:
    5-5 with 2 sec pause at bottom
    4-4 with 3 sec pause at bottom
    3-3 with 4 sec pause at bottom
  • TRAVEL WOD:
    3 Rounds for time:
    400m run
    21 burpees
    15 Squats