WOD – Tuesday 28 March 2017

  • OLYMPIC LIFTING:
    15 Mins to Find 1RM Snatch
  • METCON:
    3 Rounds for time: (15min cap)
    35 wallballs
    21 burpees
    7 ring muscle ups
  • CFP LITE:
    3 Rounds for time: (15min cap)
    50 Air squats
    25 Push ups
    12 Ring Rows
  • CFP PERFORMANCE:
    3 Rounds:
    10 Power clean and Jerks 60/40
    (must be unbroken so go lighter if you need to)
    400m Run

    3 Rounds
    12 Overhead squats 60/40
    12 Box jump overs (60/50)
    50 Double unders

    For time:
    400m Row
    15 Chest to bar pull-ups
    400m Row
    15 Chest to bar pull-ups

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

  • CFP+:
    OPEN GYM
    Choose a weakness and work on it.