WOD – Friday 3 February 2017

  • STRENGTH:
    Overhead squats
    12-12-12-12 @ 55% of 1RM
  • METCON:
    15min AMRAP:
    20 T2B
    20 Box Jumps
    21 Deadlifts 100/60kg
    20 T2B
    20 Box Jumps
    18 Deadlifts 100/60kg
    20 T2B
    20 Box Jumps
    15 Deadlifts 100/60kg
    20 T2B
    20 Box Jumps
    12 Deadlifts 100/60kg
    20 T2B
    20 Box Jumps
    9 Deadlifts 100/60kg
  • CFP LITE:
    15min AMRAP:
    15 KB swings
    15 sit-ups
    15 box jumps
  • CFP PERFORMANCE:
    Strength circuit:
    4 Rounds not for time
    10 Bent over rows @ 40% of 1RM front squat
    10 single leg Romanian deadlift each side @ 30% of deadlift
    Max effort Strict Ring rows