WOD – Friday 15 December 2017

  • STRENGTH:
    Hang snatch
    2-2-2-2-2-2-2-2 @ 75%
  • METCON:
    12min AMRAP:
    8 single arm kettlebell overhead squat
    4 ring muscle ups
    12 calorie row
  • CFP LITE:
    12min AMRAP:
    8 goblet squats
    8 ring rows
    12 kb sumo deadlift high pulls
  • CFP PERFORMANCE:
    5 Rounds:
    Every 4mins
    30 Air Squats
    20/15 Calorie Row
    7 Clean and Jerks 60/40kg