WOD – Friday 28 April 2017

  • STRENGTH:
    Back Squat
    4-4-4 @ 85% of 1RM
    8-8 @ 65% of 1rm
  • METCON:
    15min EMOM
    Min 1 – 5 snatch + Max rep OHS 50/35kg
    Min 2 – 8 Bar facing burpees + Max rep Wall Balls
    Min 3 – Rest

    *Score is total reps OHS + Wall Balls

  • CFP LITE:
    15min EMOM
    Min 1 – 5 pvc snatch + Max rep OHS pvc
    Min 2 – 8 Bar facing burpees + Max rep squats
    Min 3 – Rest

    *Score is total reps OHS + Squats

  • CFP PERFORMANCE:
    Max effort Parallete L-sit hold
    Max effort KB Strict Press (choose a weight that you think you can get 15 or more reps with)
    Max effort strict pull-up