WOD – Friday 30 December 2016

  • METCON:
    For time:
    18-15-12-9-6-3
    KB Swings 24/16kg
    Burpee Box Jump Overs
    Toes to bar
  • STRENGTH:
    Strict Pull Ups / Kipping Pull Ups
    4 sets of:
    5-10 Strict Pull Ups + ME Kipping Pull Ups
    Score total reps from 4 sets
    Rest 3min between sets
  • CFP PERFORMANCE:
    Part A
    Build to max snatch balance + 3 overhead squats
    Part B
    Max overhead squats at 80% of today’s max snatch balance + 3 overhead squats
  • TRAVEL WOD:
    For time:
    18-15-12-9-6-3
    Inch worms
    Burpees
    Hollow rocks