WOD – Monday 9 January 2017

  • METCON:
    For time (CAP 25min)
    2k Row
    200 Double unders
    2k Run
  • MIDLINE:
    Max effort Plank
    Rest 2min
    40 Hollow Body Push Ups
  • CFP PERFORMANCE:
    10-10-10
    Touch and go Squat Cleans
    @ 60%-70% of 1RM Squat clean
    Rest as needed
    Then
    20-20-20
    Chest to bar pull-ups
    Rest as needed
  • CFP+:
    20min EMOM:
    Even: 5-10 strict handstand push-ups
    Odd: 5-10 Strict Ring dips