CFBK WOD’s 2015 – Monday, 19 October 15

CFBK WOD’s 2015 – Monday, 19 October 15

arm-bar

MOBILITY:
3*5/5 arm bar with KB (https://www.youtube.com/watch?v=CSJufb9LaZw)

SKILL:
The concept of pacing and breaking up reps. Figure out your strategy and stick to your gameplan

CONDITIONING:
“Twelve-Minute Capacity Test”
For Max Reps (or Calories):
A) 4 Minutes of Pull-Ups Rest 60 seconds
Rest 4 min
B) 4 Minute of WB’s
Rest 4 min
C) 4 minutes of Rowing (for Calories)
Note: Score each part seperate (A,B,C). Stagger athletes if needed