WOD – Thursday 15 June 2017

  • GYMNASTICS:
    Strict Toes to bar
    10 sets 0f 3-5 reps.
  • METCON:
    15 min AMRAP:
    12 power Snatch @ 35/25kg
    18 Box Jump Overs
    Rest 30 Seconds between Rounds
  • CFP LITE:
    15 min AMRAP:
    12 Kb swings
    18 Jumping squats
    Rest 30 Seconds between Rounds
  • CFP PERFORMANCE:
    4 Rounds not for time:
    5 Strict pull-ups + 5 pull-ups (butterfly or kip) + 5 chest to bar pull-ups (butterfly or kip) + Max rep Bar muscle ups
    then
    Max rep strict handstand push- ups + Max rep kipping handstand push-ups
  • CFP+:
    Kipping pull-up technique