WOD – Thursday 8 June 2017

  • STRENGTH:
    Back Squat

    1-1-1-1-1 @ 90% of 1RM
    7-7 @ 75% of 1RM

  • METCON:
    7 Min AMRAP:

    3 Snatches (squat) 60/40kg
    1 Legless Rope climb

  • CFP LITE:
    7min AMRAP:

    3 Overhead squats 40/30kg
    7 Pull -ups

  • CFP PERFORMANCE:
    3 Rounds not for time:
    Max ring muscle ups + max ring dips
    30 Second hanging L-Sit
    100m Heavy farmers carry
    *This is for quality not time.
  • CFP+:
    Muscle-up technique.