WOD – Monday 6 March 2017

  • OLYMPIC LIFTING:
    Snatch
    15Mins build to 1RM
    1 Full Snatch + 1 Hang Snatch
  • METCON:
    3rft (CAP 14min)
    21 Abmat Sit Ups
    15 OHS 50/35kg
    90 Double Unders
  • CFP LITE:
    3rft (CAP 14min)
    30 Sit Ups
    30 squats
    200 single skips
  • CFP PERFORMANCE:
    4 Rounds
    Max effort strict press @ 50% of 1RM
    Max effort KB bent over row (24/16)
    Max effort Strict Pull-ups
    Rest as needed in between
  • CFP PLUS:
    Rope climb practice