WOD – Tuesday 9 May 2017

  • METCON:
    3 Rounds for time (CAP 15min)
    400m Run
    21 Box Jumps Overs
    12 Push Jerks 70/45kg
  • CFP LITE:
    3 Rounds for time (CAP 15min)
    400m Run
    21 Jumping squats
    12 Burpees
  • CFP PERFORMANCE:
    4 Rounds not for time:
    10 x Seated KB Strict Press – Choose a weight you can achieve 15 reps with.
    10 x Single arm KB Rows (10 each side) –
    10 x Bench press @ 60% of last weeks 1RM
  • CFP+:
    Handstand walk practice.