WOD – Friday 14 April 2017

  • STRENGTH:
    Deadlift
    3-3-3-3-3 @ 70%
    (Tempo 1 second up 4 seconds down)
  • METCON:
    8min AMRAP
    40m KB Farmers Carry 24/16
    10 burpees
  • CFP LITE:
    8min AMRAP
    40m shuttle runs
    5 burpees
  • CFP PERFORMANCE:
    4 Rounds not for time
    Max effort Parallette L-sit hold
    Max effort Strict Press (choose a weight that you think you can get 15 or more reps with)
    Max effort strict pull-ups