WOD – Tuesday 13 December 2016

  • STRENGTH:
    Back Rack Box Step Ups
    6-6-6-6-6 (3R+3L)
    Score heaviest set.
  • METCON:
    10-9-8-7-6-5-4-3-2-1 (CAP 12min)
    Toes 2 bar
    Back Squats 70/45kg
    Box Jump Overs
  • CFP PERFORMANCE:
    Interval Work –
    4 Rounds
    12 Thrusters 50/35kg
    10 Chest to bar pull-ups
    400m Row
    Rest 2min After each round
  • TRAVEL WOD:
    10-9-8-7-6-5-4-3-2-1
    Hollow rocks
    Jumping squats