WOD – Wednesday 30 August 2017

  • GYMNASTICS:
    Strict Muscle-ups
    3-3-3-3-3-3-3
  • METCON:
    15min AMRAP:
    30 Cal Row
    60 Double unders
    30 KB Snatch 24/16
    60 Double unders
  • CFP LITE:
    15min AMRAP:
    30 Cal Row
    120 single skips
    30 KB Swings
    120 single skips
  • CFP PERFORMANCE:
    4 x 8 Kettle Bell Front Rack Bulgarian Split Squat (24/16)
    4 x 40m Double Overhead KB Walk (24/16)
    4 x 15 GHD Hip Extension (20/10)
    4 x Max effort Double DB seated floor Strict Press (20/10)
  • CFP+:
    Toes to bar technique.