WOD – Friday 16 December 2016

  • STRENGTH:
    3 RM Hang Power Clean (15min)
    Work up to a heavy 3
  • METCON:
    12min AMRAP
    3 Deadllifts 140/100 kg
    6 HSPU
    18 Double Unders
  • CFP PERFORMANCE:
    Rowing Intervals
    4 x 1km Row
    3min Rest
    *Aim for a pace 4 seconds faster than 2km Pace
  • TRAVEL WOD:
    5km run for time