WOD – Thursday 22 December 2016

  • METCON:
    20min for max metres:
    100 BurpeeS over rower
    Max metres in remaining time
    *Scale to 75 burpees over rower
  • MOBILITY:
    Stretch for 10mins:
    Lower back
    Lats
    Shoulders
  • CFP PERFORMANCE:
    Part A
    Clean and Jerk
    Build to max clean + clean and jerk (drop and re-set)
    Part B
    4 Rounds
    25 Calorie row
    8 Clean and jerks (70/45kg)
    Rest 2min
    *Hit these as hard as possible
  • TRAVEL WOD:
    Max Burpees:
    With 10mins on the clock:
    100 Air squats
    Max burpees in remaining time