WOD – Wednesday 28 December 2016

  • METCON:
    12 Min AMRAP
    10 Bar facing burpees
    8 SDHP 50/35kg
    6 Push presses 50/35kg
  • GYMNASTICS:
    Strict HSPU / Kipping HSPU
    4 Sets of 5-10 Strict HSPU + ME Kipping HSPU
    Score total reps from 4 sets
    Rest 3min between sets
  • CFP PERFORMANCE:
    12min EMOM
    2 squat cleans (start moderate and increase to a max)
    Accessory Work
    5 x 10 (each side) Single leg deadlift @ 30% of 1RM deadlift
    5 x 10 Double KB Bent over row
    5 x 10 Strict Pull-ups

  • TRAVEL WOD:
    12min AMRAP
    10 Burpees
    8 Squats
    6 Push ups