WOD – Wednesday 7 June 2017

  • METCON:
    15 Min AMRAP
    60 Cal Row
    45 Toes to Bar
    30 Alt Pistol Squats
    15 Push Jerks 80/50kg
  • CFP LITE:
    15 Min AMRAP
    60 Cal Row
    45 Abmat situps
    30 Squats
    15 Push ups
  • MOBILITY:
    15mins Stretching
  • CFP PERFORMANCE:
    Squat clean
    3-3-3-3-3 (3 second pause just below knees)
    *Start @70% and increase each set. Focus on tightness in the pause position.
    3-3-3 Speed clean pulls @ 80%-90% of 1RM clean
    *Focus on speed o the ground
  • CFP+:
    3min max calorie row