WOD – Monday 13 March 2017

  • METCON:
    21min AMRAP
    8 Ring Muscle Ups
    14 Back Squats
    30/20 Cal Row

    *Back squats from the ground

  • MIDLINE:
    Accumulate 3 Min L Sit hold
    (In as little sets as possible)

    2 Min Rest

    Accumulate 3 minute plank
    (in as little sets as possible)

  • CFP PERFORMANCE:
    4 Rounds
    Strict Press 5×5 @ 72.5% of 1 RM strict Press
    Max effort KB bent over row (24/16)
    Max effort Strict Pull-ups

    Rest as needed in between (aim for more than last week)

  • CFP+:
    Handstand practice