WOD – Friday 9 June 2017

  • STRENGTH:
    Strict Press
    3-3-3-3-3 @ 75% of 1RM
  • METCON:
    3 Rounds for time: (CAP 10min)
    18 KB Swings
    9 KB Burpee Box Step Overs 20/12kg
    200m Run

  • CFP LITE:
    3 Rounds for time: (CAP 10min)
    18 KB Swings
    9 Box Step Overs
    200m Run
  • CFP PERFORMANCE:
    Pendlay Row 10-10-10-10 (70/50)
    Romanian Deadlift 12-12-12-12 (70/50)
    GHD Weighted Back extentions 10-10-10-10 (10kg plate)
    Rowing intervals
    Every 3minutes for 5 Rounds 500m/400m Row