WOD – Wednesday 15 March 2017

  • STRENGTH:
    Front Squat
    5-5-5-5-5 @ 80% of 1RM
  • METCON:
    3 Rounds for time: (Cap 15min)
    400m Run
    40 Wall Balls
  • CFP LITE:
    3 Rounds for time:
    400m run’
    25 Burpees
  • CFP PERFORMANCE:
    3 Rounds:
    8 Clean and Jerks (60/40) – unbroken
    12 Chest to bar pull-ups
    2min Max cal Row

    3 Rounds:
    6 Deadlifts @ 75%-80% of 1RM
    10 Bar facing burpees
    1min Max cal row

    Rest 3min after each round.
    Rest 6min after each workout.

  • CFP+:
    Pistols technique