WOD – Thursday 3 August 2017

  • STRENGTH:
    Front Squat
    6-6-6-6-6-6 @ 80% of 1RM
  • METCON:
    9min Cap:
    100 Wall Balls
    50 Hang Power Cleans 60/40kg
  • CFP LITE:
    9min Cap:
    100 Air squats
    50 KB swings
  • CFP PERFORMANCE:
    4 x 10 Double KB Bench Press
    4 x 10 Single arm heavy DB bentover 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

  • CFP+:
    Kipping ring dip