WOD – Thursday 16 November 2017

  • STRENGTH:
    Strict Pull Ups
    6 sets of max effort
    Rest 90 seconds between sets
    *Immediately into 10 medball sit ups (Focus no hip bend, power from upper body)
  • METCON:
    3 Rounds FOR TIME:
    15 Thrusters 50/35kg
    3 Rope Climbs
  • CFP LITE:
    3 Rounds for time:
    20 Wallballs
    20 Ring rows
  • CFP PERFORMANCE:
    Front Squat
    4-4-4-4-4 tempo front squats (3 seconds down) @ 75%- 80% of 1RM
    *5kgs heavier than last week
  • CFP+:
    Head stands