WOD – Monday 19 June 2017

  • STRENGTH:
    Press Complex
    8 sets of:
    1 strct press + 1 push press @ 80% of 1RM Strict press
  • METCON:
    For Time (CAP 10min)
    21-15-9
    Floor press 80/50kg
    3-2-1 Legless Rope Climb
  • CFP LITE:
    For Time (CAP 10min)
    30-20-10
    Push ups
    20-10-5
    Ring rows
  • CFP PERFORMANCE:
    4 Rounds for time:
    25 Alternating KB Snatch (24/16)
    20 Cal Row
    15 Burpee box jump overs
    Rest 2min
  • CFP+:
    100 toes to bar
    *Every time you break perform 12 Kb swings 24/16kg