WOD – Monday 17 July 2017

  • STRENGTH:
    Pause Push Press
    5-5-5-5-5 @ 75% of 1RM
    (Pause in front rack position for 3 seconds)
  • METCON:
    7min AMRAP:
    50 Medball sit-ups
    Max rep wallball

    Score is total wallballs

  • CFP LITE:
    7min AMRAP:
    50 Abmat sit ups
    Max rep air squats

    Score is total air squats

  • CFP PERFORMANCE:
    For time:

    15 Squat snatch (60/40)
    15 Deficit Strict handstand push ups (20kg plate each side)
    12 Squat snatch (70/45)
    12 Deficit Strict handstand push ups (20kg plate each side)
    9 Squat snatch (80/52.5)
    9 Deficit Strict handstand push ups (20kg plate each side)

  • CFP+:
    Practice double-unders / triple-unders