WOD – Thursday 22 June 2017

  • STRENGTH:
    Barbell Cycling (Practice EMOM)
    12 Min EMOM:
    0-3 mins- 3 High Pulls
    3-6 mins- 3 Muscle Snatch
    6-9 mins- 3 Power Snatch
    9-12 mins- 3 Full Snatch

    Weight stays the same throughout 12 mins.
    Must be light.
    Focus is on form.

  • METCON:
    “Daniel”
    50 pull ups
    400m Run
    21 Thrusters 40/30
    800m Run
    21 Thursters
    400m Run
    50 Pull Ups
  • CFP PERFORMANCE:
    6 Rounds:
    Every 5min:
    600m Run (80%-90% of 1 Mile pace)
  • CFP+:
    Overhead squat practice