WOD – Friday 8 December 2017

  • STRENGTH:
    8min EMOM:
    5 Front squats from the ground @ 65%
  • METCON:
    3 Rounds For Time:
    18 KB Snatch (9R+9L)
    9 Handstand push ups
    6 Burpee Bar Muscle Up
  • CFP LITE:
    3 Rounds For Time:
    18 KB Swings
    9 Seated KB press
    6 Burpee Box jump overs
  • CFP PERFORMANCE:
    Accumulate 150 Cal Row
    1: Max efort Cal Row
    2: 15 Wall-balls
    *You will work on accumulating 150 cals on the rower in an emom fashion. Odd minutes Max cal row until you reach 150 cals. Even minutes 15 wall-balls and rest remainder of the minute.