WOD – Wednesday 11 October 2017

  • MIDLINE:
    Skin the cat
    5-5-5-5-5
  • METCON:
    For time:
    800m run
    80 push ups
    400m run
    40 hang power cleans 60/40kg
    200m run
    20 thrusters 60/40kg
  • CFP LITE:
    For time:
    400m run
    40 push ups
    400m run
    30 kb swings
    200m run
    20 wallballs
  • CFP PERFORMANCE:
    7 strict deficit hspu
    Rest 1min
    6 strict deficit hspu
    Rest 45secs
    5 strict deficit hspu
    Rest 30secs
    4 strict deficit hspu
    Rest 15secs
    *doesn’t have to be unbroken
  • CFP+:
    Kettlebell swing technique