CFBK WOD’s 2015 – Friday,23 October 15

CFBK WOD’s 2015 – Friday,23 October 15

mobility

MOBILITY:
3 rounds:
*1 min pancake stretch
*1 min superman holds

CONDITIONING:
Not For Time:
5 rounds (as heavy as possible)
50 m KB farmer walk
10/10 landmine press (https://www.youtube.com/watch?v=jCfcGei-NqM)
Max reps of Tire Flips in 1 min

ACCESSORY:
2 rounds with NO REST, complete:
30 sec lateral raise
30 sec crucifix hold
Note: This is not easy. Use maximum 1-2 kg plates/dumbbells
Rest 3 min
2 rounds with NO REST, complete:
30 sec push press
30 sec overhead holds
Note: Use maximum 2-5 kg plates/dumbbells