WOD – Monday 12 June 2017

  • GYMNASTICS:
    6 mins max rep legless rope climb.

    Scale to Normal rope climbs or rope climb technique.

  • METCON:
    3 Rounds for time:
    800m Run
    40 Push ups

    18min Cap

  • CFP LITE:
    3 Rounds for time:
    800m Run
    40 Push ups

    18min Cap

  • CFP+:
    100 calorie row for time
  • CFP PERFORMANCE:
    Power clean
    3-3-3-3-3
    Start @ 70% and increase each set.

    Halting clean deadlift
    3-3-3-3 @ 90% of clean
    *Focus on maintaining tightness in the pause.

    Heavy clean pulls
    2-2-2 @ 100%- 105% of clean
    *Focus on maintaining tightness off the ground.