WOD – Wednesday 10 May 2017

  • STRENGTH:
    Deadlift
    3RM retest
  • METCON:
    8min AMRAP:
    50/40 Cal Row
    50 HR Burpees
    50 Alternating Pistol Squats
  • CFP LITE:
    8min AMRAP
    50/40 KB SDHP
    50 HR Burpees
    50 Squats
  • CFP PERFORMANCE:
    3 Rounds for time / Rest 2min after each round
    10 OH squats (65/40)
    12 Chest to bar pull-ups 400m Run
    3min Rest (5min total)

    3 Rounds for time / Rest 2min after each round
    6 Front squats (90/60)
    6 Bar muscle ups
    400m Run

    NOTE: Hit each round as fast as possible

  • CFP+:
    100 abmat sit-ups
    100 Knees to elbows
    100 medball russian twists
    100 flutter kicks