WOD – Tuesday 11 April 2017

  • STRENGTH:
    Deadlift

    3-3-3 @ 80% of 3RM
    7-7 @ 65% of 3RM

  • METCON:
    3 Rounds for time: (CAP 7min)
    12 Front rack Lunge 40/30kg
    10 push press 40/30kg
    8 Box Jump Overs
  • CFP LITE:
    3 Rounds for time: (CAP 7min)
    30 Lunges
    20 Push ups
    10 Burpees
  • CFP PERFORMANCE:
    4 Rounds:
    20 Cal Row
    5 Bar MU
    10 Front Squats (65/40)
    10 Hang-power snatch (65/40)
    5 Bar MU
    20 cal row
    REST 3min
    *Aim to move as fast as possible
  • CFP+:
    Handstand walk technique