WOD – Wednesday 3 May 2017

  • GYMNASTICS:
    Muscle up
    3 x 90 second max rep Strict Muscle-up
    Rest 1 minute between rounds
  • METCON:
    10min EMOM:
    18 KB swings 24/20kg
    *scale to 15-11 reps
  • CFP LITE:
    10min EMOM:
    18 KB swings 16/12kg
    *scale to 15-11 reps
  • CFP PERFORMANCE:
    4 Rounds not for time:
    10 x Seated KB Strict Press
    *Choose a weight you can achieve 15 reps with, should be around 40%-50% of 1RM strict press
    Max effort strict pullups (If you can’t get more than 8-10 then complete as many as you can)
    Ring rows
    NOTE: Rest as needed in between
  • CFP+:
    Skin the cat