WOD – Thursday 30 November 2017

  • MIDLINE:
    Accumulate 50 Med Ball Sit Ups in Tabata Format
    Alternate 20s Plank Hold
  • METCON:
    13 min AMRAP:
    30 Double Unders
    20 KB Snatch (10R+10L)
    10 Hand Release Push Ups
  • CFP LITE:
    13 min AMRAP:
    100 Single skips
    20 KB Swings
    10 Push Ups
  • CFP+:
    Overhead Squats
  • CFP PERFORMANCE:
    Buy in: 1200m row
    Then 2 rounds:
    19 calorie assault bike
    87 double unders
    7 rope climbs
    Cash out: 1200m row