WOD – Thursday 2 November 2017

  • STRENGTH:
    3 rounds for reps:
    Minute 1: max power cleans 60/40kg
    Minute 2: rest
    Minute 3: max rep shoulder to overhead
    Minute 4: rest
    Minute 5: max rep clean and jerks
    Minute 6: rest
  • METCON:
    7min AMRAP:
    5 box jumps
    3 power cleans 100/70kg
  • CFP LITE:
    7min AMRAP:
    5 box jumps
    3 medball cleans
  • CFP PERFORMANCE:
    20min EMOM:
    Odd: 16/14 calorie row
    Even: 15 burpees
  • CFP+:
    Coach Lee-Ann’s surprise.