WOD – Monday 31 July 2017

  • OLYMPIC LIFTING:
    7 sets:
    1 Snatch High pull + 1 Full Snatch
    @ 75% of 1RM
  • METCON:
    For Time:
    27 Thrusters 40/30
    4 Rope Climbs
    21 Thrusters
    3 Rope Climbs
    15 Thrusters
    2 Rope Climbs
    9 Thrusters
    1 Rope Climb
  • CFP LITE:
    For Time:
    27 Wallballs
    15 Ring rows
    21 Wallballs
    15 Ring rows
    15 Wallballs
    15 Ring rows
    9 Wallballs
    15 Ring rows
  • CFP PERFORMANCE:
    Back Squat
    3-3-3-3-3 @ 85%-90%

    4 Rounds:
    20/18 Cal ROW
    7 Ring Muscle ups
    Rest 4min

    NOTE: This is max effort each round with full recovery.

  • CFP+:
    Squat clean