WOD – Friday 10 November 2017

  • STRENGTH:
    4 sets:
    2 power cleans + 2 hang power cleans
    4 sets:
    3 push presses + 3 push jerks
    *weight must stay the same
  • METCON:
    For time:
    21-15-9
    Calorie row
    Shoulder to overhead 70/50kg
  • CFP LITE:
    For time:
    21-15-9
    Calorie row
    Burpees
  • CFP PERFORMANCE:
    Front squats
    4-4-4-4-4
    3 seconds in the way down