WOD – Friday 2 November 2018

  • WPRKOUT OF THE DAY:
    For time:
    50 Pull ups
    50 Box jumps
    50 Ring dips
    50 One arm OH lunges 22.5/15kg
  • CROSSFIT LITE:
    For time:
    50 Jumping Pull ups
    50 Box step ups
    50 Box dips
    50 Lunges
  • CFP WEIGHTLIFTING:
    Snatch deadlift to mid knee + snatch (2+1) – 5 sets
    Clean deadlift to mid knee + clean + jerk : (1+1+1) – 3 sets
    Box squats:
    3-3-3-3-3
    8-8
  • CFP GYMNASTICS:
    6 Rounds for quality:
    30sec handstand hold
    10sec hollow hold + 10sec superman hold