WOD – Thursday 2 February 2017

  • METCON:
    3 Rounds for time:
    1K run
    50 HR Burpees

    *Scale to 5rft 400m run / 20 HR Burpee

  • MIDLINE:
    Accumulate 3 Min Hanging L-sit
    Every Drop: 10 Med ball Russian Twists
  • CFP LITE:
    3 Rounds for time:
    500m row
    50 sit-ups
    25 push-ups
  • CFP PERFORMANCE:
    For Time:
    21-15-9
    Front Squats 90/60kg
    Chest to bar pull-ups
    Deficit Handstand pushups
  • CFP+:
    GHD Technique:
    GHD Hip extensions
    GHD Back extensions