WOD – Monday 24 April 2017

  • STRENGTH:
    Romanian Deadlift
    3-3-3-3-3-3
    Start at 40% of 3rm deadlift.
    Increase weight every set.
  • METCON:
    For Time (CAP 7min)
    1K Row
    30 Strict Ring Dips
  • CFP LITE:
    For Time (CAP 7min)
    750m Row
    30 Banded Ring Dips
  • CFP PERFORMANCE:
    Strict Press
    5-5-5-5-5 @ 80% of 1RM
    10-10-10-10-10 GHD Hip Extension (hold 10kg/5kg plate)
  • CFP+:
    Skin the cat.