WOD – Friday 21 April 2017

  • METCON:
    18min AMRAP:
    400m Run
    30 Wall Balls
    3 Wall Walks
  • CFP LITE:
    18min AMRAP:
    200m Run
    30 Air squats
    5 Burpees
  • MIDLINE:
    3 Sets of:
    30 ABMAT sit ups
    Rest 2 mins
    Then
    1 Max effort Plank hold
  • CFP PERFORMANCE:
    4 Rounds not for time:
    Max effort Parallete L-sit hold
    Max effort DB Strict Press
    Max effort strict pull-ups