WOD – Thursday 13 April 2017

  • METCON:
    18min EMOM:
    Minute 1 – Max KB Swings
    Minute 2 – Max Handstand Push Ups
    Minute 3- Rest
  • CFP LITE:
    18min EMOM:
    Minute 1 – Max KB Swings
    Minute 2 – Max Seated KB press
    Minute 3- Rest
  • MOBILITY:
    Stretch for 10mins
  • CFP PERFORMANCE:
    Every 2min/4 rounds:
    20 Unbroken Wall-balls
    12 unbroken chest to bar pull-ups
    Then
    12min EMOM
    1: 20/18 Cal row
    2: 5 Muscle ups
  • CFP+:
    Rowing technique