WOD – Monday 20 February 2017

  • METCON:
    7 rounds for time:
    7 thrusters 40/30
    7 lateral burpees
  • CFP LITE:
    7 rounds for time:
    7 wallballs
    7 burpees
  • CONDITIONING:
    50 toes to bat in as little sets as possible.
  • CFP PERFORMANCE:
    Row intervals
    5 x 20 sec on / 40 sec off
    Rest 2mins
    4 x 15 sec on / 15 sec off
    Rest 2mins
    5 x 30 sec on / 30 sec off
    Rest 2mins
    5 x 15 sec on / 15 sec off
    Rest 2mins
    5 x 40 sec on / 20 sec off
    Rest 2mins
    5 x 15 sec on / 15 sec off
  • CFP+:
    Pistol practice