WOD – Friday 5 May 2017
- STRENGTH:
Deadlift
3-3-3-3 @ 70% of 3RM
10-10 @ 50% of 3RM - METCON:
7 min AMRAP:
9 Hang power cleans 40/30
12 Thrusters 40/30
30 Double unders - CFP LITE:
7 min AMRAP:
9 Kb swings
12 Burpees
15 Squats - CFP PERFORMANCE:
7 min AMRAP (NOTE: This is todays BASE wod, it is combined with todays IWT. Do not do this workout twice)
Rest 3min
3 Rounds / Rest 1min after each round
8 Burpee box jump overs
10 Overhead squats
Max cal Row in 90 seconds
Rest 3min + 1min (4min total)3 Rounds / Rest 1min after each round
12 Handstand push ups
6 Front squats (90/60)
400m Run
NOTE: Hit each round as fast as possible - CFP+:
500m row for time