WOD – Tuesday 17 October 2017

  • STRENGTH:
    Front Rack Step Back Lunges
    4-4-4-4-4-4-4 @ 80% of 1RM Front Squat
  • METCON:
    For Time:
    27-21-15-9
    Deadlifts @ 80/55kg
    KB Swings @24/16
    Burpees Over the Bar

    Time cap: 9mins

  • CFP LITE:
    For Time:
    27-21-15-9
    Medball Deadlifts
    KB Swings
    Burpees
  • CFP PERFORMANCE:
    4 sets of:
    5 Weighted Strict C2B
    5 Kipping C2B
    5 Bar Muscle Ups

    rest as needed between sets

    *The goal is to complete the entire giant set without coming off the bar.
    Use dumbbell between your legs and drop the weight after four reps without coming off the bar.

  • CFP+:
    Bench press