WOD – Friday 19 May 2017

  • BARBELL CYCLING:
    3 Full Snatches
    1-1-1-1-1-1-1-1
    Moderate to light weight focusing on form
  • METCON:
    “Daniel”
    For Time
    50 pull ups 400m Run
    21 Thrusters 40/30
    800m Run
    21 Thursters 40/30
    400m Run
    50 Pull Ups
  • CFP LITE:
    For Time
    50 ring rows
    400m Run
    21 burpees
    800m Run
    21 burpees
    400m Run
    50 ring rows
  • CFP PERFORMANCE:
    Recovery
    15min-20min slow row OR stretch
    NOTE: Today’s BASE session contains a lot of pull-up/thruster volume so hit that hard and recover.