WOD – Wednesday 5 April 2017

  • METCON:
    For Time (CAP 35min)
    10 x 400m run
    Work to rest ratio 1:1
    *Scale to 8x400m or 6x400m
  • PLYOMETRICS:
    Plyo Bounding
    5 sets of:
    2 Seated Box Jumps + 1 Broad Jump
    (Seated box jump: Low box, jumping to high box)
  • CFP PERFORMANCE:
    5 Rounds
    Every 2min
    10m Handstand walk
    1 legless Rope Climb
    1 Rope climb
    Then
    4 x 4 Muscle ups + 1 extra dip on each rep
  • CFP+:
    OPEN GYM
    Choose a weakness and work on it.