WOD – Monday 26 June 2017

  • STRENGTH:
    Press
    3-3-3-3 Strict press @ 80% of 1RM
    7-7 Strict Press @ 65% of 1RM
  • METCON:
    3 Rounds:
    3min Clock
    Row 250m
    Max Rep Strict Pull Ups
    Rest 1 minute between Rounds
    Score = Total Strict Pull Ups
  • CFP LITE:
    3 Rounds:
    3min Clock
    Row 250m
    Max Rep Ring Rows
    Rest 1 minute between Rounds
    Score = Total Ring Rows
  • CFP PERFORMANCE:
    12min EMOM
    1 clean with 3 second pause below knees staright into clean pull + 1 Clean

    NOTES: This is a pause into a clean pull – not pause into a clean. Then followed by a drop – reset – clean

  • CFP+:
    Death by wallballs