WOD – Wednesday 27 September 2017

  • BARBELL CYCLING:
    4 Deadlifts + 3 Hang power cleans + 2 shoulder to overheads @ 75% of 1RM clean&jerk.
  • METCON:
    15min AMRAP
    40 Toes to bar
    30 Overhead squats 60/40kg
    20 Box jumps
    10 Burpee muscle ups
  • CFP LITE:
    15min AMRAP
    40 Abmat sit ups
    30 Overhead squats empty bar/pvc
    20 Jumping squats
    10 Burpees
  • CFP PERFORMANCE:
    Clean pulls
    4-4-4 @ 107% of 1RM

    4×8 Front rack bulgarian split squat
    4xmax strict ring dips

  • CFP+:
    Kipping pull ups