WOD – Thursday 18 May 2017
- STRENGTH:
Box squat
3-3-3-3-3 @ 82.5% of 1RM - METCON:
5 Rounds
1min on/ 30sec off
4 Front Squats 70/45kg
Max rep Bar Facing Burpees - CFP LITE:
5 Rounds
1min on/ 30sec off
15 Air squats
Max rep Burpees - CFP PERFORMANCE:
3 Rounds / Rest 2min after each round7 Deadlifts @ 70%-75% of your 1RM
12 Ring Dips
12 box jump overs
Rest 5min total after last round3 Rounds/Rest 2min after each round
7 Shouder to overhead @ 70%-75% of your 1 rep max
14 toes to bar
400m Run or 25 cal Row - CFP+:
Toes to bar technique and drills