WOD – Friday 6 January 2017

  • STRENGTH:
    Deadlift
    16-14-12-10-8-8RM
    Score heaviest set of
  • METCON:
    For time: (14min CAP)
    20 – 15 – 10 – 5
    Thrusters 40/30kg
    Burpee box jump overs
  • CFP PERFORMANCE:
    4 Rounds – not for time
    14 Front rack lunges @ 60% of front squat
    Max effort strict pull-ups
    Max effort Strict Ring rows
    10 single leg each side romanian deadlift @30% of deadlift