WOD – Friday 1 September 2017

  • STRENGTH:
    Pause Front Squat
    3-3-3-3-3-3 @ 75% of 1RM
  • METCON:
    For Time:
    20-16-12-8-4
    Push Ups
    Box Jump Overs
    *3 Rope Climbs after each round
  • CFP LITE:
    For Time:
    20-16-12-8-4
    Push Ups
    Jumping squats
    *10 ring rows after each round
  • CFP PERFORMANCE:
    Split Jerk Work
    3×5 Jump to split @ 77.5% of 1RM split Jerk
    3×5 Front rack Press from split stance @ 77.5% of 1RM Press