WOD – Wednesday 15 February 2017

  • METCON:
    20 Min AMRAP:
    20 KB Lunges 24/16
    10 Burpee Box Jumps
    200m Run
  • MIDLINE:
    Tabata Side Plank + Vsit crunches Tabata Plank + Hollow Rock
  • CFP LITE:
    20min AMRAP:
    20 lunges
    10 burpees
    200m run
  • CFP PERFORMANCE:
    Strength Circuit
    4 Rounds (not for time)
    10 Bent over rows @ 42.5% of 1RM front squat
    10 single leg each side romanian deadlift @ 32.5% of deadlift
    Top of dip hold – Accumulate 15-20seconds
    30 second hollow hold Bottom of Dip hold – Accumulate 10-15 seconds
  • CFP +:
    500M row for time