WOD – Tuesday 28 February 2017

  • METCON:
    3 Rounds For Time
    800m Run
    3 Rope Climb
    12 Thrusters 40/30kg
  • CFP LITE:
    3 Rounds for time:
    400m run
    15 ring rows
    10 wallballs
  • MIDLINE:
    3 Rounds
    20 Med Ball Sit Up
    20 Russian Medball Twists
    20 Hollow Rocks
  • CFP PERFORMANCE:
    3 Rounds for time:
    10 Hang power cleans @ 60%-70% of 1RM clean and Jerk
    12 Chest to bars
    1min Max cal Row
    REST 3min (REST an extra 2min after last round – 5min total)
    3 Rounds
    12 Shoulder to overhead @ above weight
    12 Toes to bar
    1min Max cal row
    REST 3min (REST an extra 2min after last round – 5min total)
    30 Burpee muscle ups for time
  • CFP+:
    Open gym
    Choose a weakness and work on it.