WOD – Wednesday 22 November 2017

  • METCON:
    For Time:
    100 DU
    50 Hang Snatch 50/30kg
    40 ABMAT Sit Ups
    50 Single Arm OH KB Lunge
    20 C2B Pull Ups

  • CFP LITE:
    For Time:
    300 single skips
    50 Medball cleans
    40 Sit Ups
    50 Walking Lunges
    20 Ring rows
  • MOBILITY:
    Stretch for 15mins
  • CFP PERFORMANCE:
    9min AMRAP:
    5 clean and jerks 60/40
    10 Burpee box jump overs
    30 Double unders
  • CFP+:
    Toes to bar technique