WOD – Friday 28 April 2017
- STRENGTH:
Back Squat
4-4-4 @ 85% of 1RM
8-8 @ 65% of 1rm - METCON:
15min EMOM
Min 1 – 5 snatch + Max rep OHS 50/35kg
Min 2 – 8 Bar facing burpees + Max rep Wall Balls
Min 3 – Rest*Score is total reps OHS + Wall Balls
- CFP LITE:
15min EMOM
Min 1 – 5 pvc snatch + Max rep OHS pvc
Min 2 – 8 Bar facing burpees + Max rep squats
Min 3 – Rest*Score is total reps OHS + Squats
- CFP PERFORMANCE:
Max effort Parallete L-sit hold
Max effort KB Strict Press (choose a weight that you think you can get 15 or more reps with)
Max effort strict pull-up