WOD – Friday 21 July 2017

  • OLYMPIC LIFTING:
    1 Power Clean + Push Jerk + 1 Full C+J
    6 sets @ 82.5%
  • METCON:
    10mins AMRAP:
    10 KB Snatch 24/16k 5R/5L
    10 HR Push Ups
    10 Box Jumps Overs
  • CFP LITE:
    10mins AMRAP:
    10 KB Swing
    10 Push Ups
    10 Box Jumps
  • PERFORMANCE:
    4 x 10 Double KB Bench Press (32/24)
    4 x 10 Single arm heavy KB bent over row
    4 x Max effort strict ring dips
    NOTE: If you don’t have strict ring dips then perform max deficit push ups or push ups

    Then

    20min EMOM
    1: 18/16 cal Row
    2: 6-10 Strict HSPU