WOD – Monday 18 September 2017

  • STRENGTH:
    Front Squat
    3-3-3-3 @ 80% of 1RM
    7-7-7 @ 70% of 1RM
  • METCON:
    For Time
    10-9-8-7-6-5-4-3-2-1
    Deadlifts 90/60
    Hand release push ups
  • CFP LITE:
    For Time
    10-9-8-7-6-5-4-3-2-1
    Medball deadlift
    Hand release push ups
  • CFP PERFORMANCE:
    Rowing intervals
    1km Row
    Rest 3min
    1km Row (faster than previous)
    Rest 3min
    1km Row (Faster than previous)