WOD – Wednesday 4 January 2017

  • METCON:
    For time (CAP 20min)

    1K Med ball run
    80 KB snatch 24/16kg (40 R+L)
    1K Med ball run

  • PARTNER WOD:
    20min Partner AMRAP:

    20 KB snatch 24/16 kg
    20 Sit ups

    Partner 1 starts with Kb snatches and Sit-ups
    Partner 2 runs 400m with Medball

    *When partner 2 returns they take over where partner 1 left off.

    *Score = total rounds and reps as a team

  • STRETCH:
    Quads
    Shoulders
    Lower back
  • CFP PERFORMANCE:
    Back squats
    5-5-5-5-5 @ 80-85%
  • CFP+:
    3 Position Snatch
    1 High Hang + 1 Mid hang + 1 Below the knee
    Work up to a heavy set in 20mins.