WOD – Friday 17 November 2017

  • GYMNASTICS:
    4 rounds:
    5 Strict toes to bar straight into 5 Kipping toes to bar
    *Rest 1minute between rounds
  • METCON:
    15 min AMRAP:
    9 Deadlifts 80/50kg
    18 KB Swings
    27 Unbroken Double Unders

  • CFP LITE:
    15 min AMRAP:
    9 Medball deadlifts
    18 KB Swings
    27 single skips
  • CFP PERFORMANCE:
    Deadlifts
    5-5-5-5-5 deadlift @ 75%- 80% of 1RM
  • CFP+:
    Handstand hold