WOD – Friday 4 August 2017

  • GYMNASTICS:
    Strict Pull Ups

    5 sets of Max Effort
    90 second rest between sets

  • METCON:
    For Time:
    1.2km Run
    240 Double unders
    40 OH Barbell Lunge 40/30kg
  • CFP LITE:
    For Time:
    800m Run
    350 single skips
    40 OH Plate Lunge 20/10kg
  • CFP PERFORMANCE:
    Fort time:
    21-15-9
    Overhead Squat (65/45)
    Slight Deficit strict handsatnd push ups
    20 Calorie row after each round