WOD – Thursday 23 November 2017

  • STRENGTH:
    5 rounds:
    1min max rep power snatch @ 40/30kg
    1min rest
    *Minimum sets of 5 otherwise reps are not counted
  • METCON:
    9 min AMRAP:
    9 Overhead Squats @ 50/35kg
    3 Rope Climbs
  • CFP LITE:
    9 min AMRAP:
    9 PVC Overhead Squats
    6 Kb swings
  • CFP PERFORMANCE:
    Skill work

    12min EMOM:
    1: 10m Handstand Walk
    2: 10 Unbroken toes to bar
    3: 10 Unbroken handstand push ups

  • CFP+:
    Rope climb technique