WOD – Wednesday 9 August 2017

  • MIDLINE:
    Accumulate 3 min hanging L-sit
    *Every drop 4 back extensions
  • METCON:
    ‘Donny’
    21-15-9-9-15-21
    Deadlifts @100/70kg
    Burpees
  • CFP LITE:
    For time:
    21-15-9-9-15-21
    Medball Deadlifts
    Burpees
  • CFP PERFORMANCE:
    3 Rounds
    21 Kipping Handstand push-ups
    30 seconds Rest
    Split Jerk Work
    Then
    3×5 Jump to split @ 70% of 1RM split Jerk
    3×5 Front rack Press from split stance @ 70% of 1RM Press