WOD – Thursday 12 January 2017

  • METCON:
    14min AMRAP
    7 burpees
    21 pull-ups
  • PARTNER WOD:
    18min Amrap

    10 Burpees
    10 Pull Ups
    *Work/Rest

    *Partners complete 1 full round, then rest while their partner completes 1 full round.

    Score = Total team rounds and reps

  • CONDITIONING:
    Toes to Bar
    Every 30s for 10 rounds 3-5 T2B straight into 3-5 Knees to elbows.
  • CFP PERFORMANCE:
    5 Rounds
    3min on – 2min Rest
    30 calorie row
    20 Handstand push-ups
    Max burpee box jump
  • CFP+:
    Squat cleans
    5-5-3-3-1-1-1