WOD – Monday 10 July 2017

  • STRENGTH:
    Front Squat
    2-2-2-2-2-2-2 @ 85% of 1RM
  • METCON:
    9min AMRAP:

    5 Wall Balls
    1 Strict Muscle Up
    10 Wall Balls
    2 Strict Muscle UIp
    15 Wall Balls
    3 Strict Muscle up
    Etc…

  • CFP LITE:
    9min AMRAP:

    5 Air squats
    2 Strict banded pull up
    10 Air squats
    4 Strict banded pull up
    15 Air squats
    6 Strict banded pull up
    Etc…

  • CFP PERFORMANCE:
    4 Rounds
    20 Cal row
    15 Chest to bar pull-ups
    REST 5min

    NOTE: This is max e ort each round with full recovery.

  • CFP+:
    Work on a weakness.