WOD – Wednesday 13 September 2017

  • OLYMPIC WEIGHTLIFTING:
    1 Rep max Clean&Jerk
  • METCON:
    For time:
    30-20-10
    Thrusters 50/30kg
    Pull ups
    Abmat sit ups
  • CFP LITE:
    For time:
    30-20-10
    Wallballs
    Ring rows
    Abmat sit ups
  • CFP PERFORMANCE:
    12min EMOM:
    1: 15/17 Cal Row
    2: 10 Handstand pushups + 1 Legless Rope Climb
    3: 10 TTB + 8 Pistols

    Then

    Clean Pulls
    4-4 @ 110% of 1RM

  • CFP+:
    Snatch balance