WOD – Thursday 5 January 2017

  • STRENGTH:
    Barbell Row
    7-7-7-7-7
  • METCON:
    5 Rounds for reps
    1 Min Max burpee C2B
    1 Min Max Overhead Squats 40/30kg
    1 Min Max handstand walk (1 metre = 1 rep)

    Rest 1 minute between rounds

  • CFP PERFORMANCE:
    For time:
    5 deadlifts 90/60kg
    5 hang power cleans
    5 Front squats
    4 deadlifts
    4 hang power cleans
    4 Front squats
    3 deadlifts 110/70kg
    3 hang power cleans
    3 Front squats
    2 deadlifts 120/75kg
    2 hang power cleans
    2 Front squats
    1 deadlifts 130/80kg
    1 hang power clean
    1 Front squat
  • CFP+:
    4 X 800m run
    1:1 rest (Example: If it takes you 3:30 to run 800m you rest 3:30)