WOD – Wednesday 14 December 2016

  • METCON:
    20min AMRAP
    150 Cal Row
    100 Wall Balls
    50 Ring Dips
  • MIDLINE:
    5 rounds
    Accumulate 30s L-Hang
    60s Rest
  • 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 Good mornings
  • TRAVEL WOD:
    For time:
    150 walking lunges
    100 push ups
    50 mountain climbers