WOD – Wednesday 11 January 2017

  • OLYMPIC LIFTING:
    1 Squat Snatch + 3 OHS
    Work up to heavy single in complex (15min)
  • METCON:
    24 Tabata intervals for reps (12min)
    15 KB Swings
    10 Burpees
    35 Double unders
    *This is a 12min AMRAP done TABATA style.
    *Start from where you left off with every 20sec working period.
  • CFP PERFORMANCE:
    Back Squats
    3-3-3-3-3-3-3
    @ 85%-90% of 1RM back Squat
  • CFP+:
    3k run for time