WOD – Wednesday 21 December 2016

  • STRENGTH:
    Deadlift
    14-12-10-8-6-6
    Score heaviest set of 6
  • METCON:
    ‘Helen’
    3 rounds for time: (CAP 15min)
    400m Run
    21 KB Swings 24/16kg
    12 Pull Ups
  • 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 GHD Back extension
  • TRAVEL WOD:
    3 rounds for time:
    400m run
    21 Push-ups
    12 Squats