WOD – Monday 14 August 2017

  • METCON:
    For time:
    12 Strict Muscle Ups
    45 Wall Balls
    9 Strict Muscle Ups
    36 Wall Balls
    6 Strict Muscle Ups
    27 Wall Balls
  • MOBILITY:
    Spend 15 minutes stretching.
  • CFP LITE:
    For time:
    12 Strict banded pull-ups
    45 Wall Balls
    9 Strict banded pull-ups
    36 Wall Balls
    6 Strict banded pull-ups
    27 Wall Balls
  • CFP PERFORMANCE:
    Back Squat
    2-2-2-2 @ 87.5% – 90% of 1RM Back Squat
    Aerobic Capacity
    3 Sets:
    500m Run at 1-mile BEST pace
    Rest 1min
    300m at 1-mile GOAL pace
    Rest 4min
  • CFP+:
    Handstand walks.