CFBK WOD’s 2016 – Friday Jan 8

CFBK WOD’s 2016 – Friday Jan 8

Broad-Jumps

POWER/STRENGTH:
A) Broad jumps (ME in 5 tries)
B) 5 min planks:
1 min straight arm plank
30 sec plank on elbows
30 sec plank on elbows L leg lifted
30 sec plank on elbows R leg lifted
30 sec side plank
30 sec side plank
30 sec straight arm plank
1 min plank on elbows

CAPACITY:
20 min AMRAP
800 m run “buy in” (end of soi 14 and back)
Round 1
2 (L/R=2) single arm DB renegade rows (15/10)
2 (L/R=2) single arm DB thrusters (15/10)
2 pull-ups
Round 2
4 single arm DB renegade rows
4 single arm DB thrusters
4 pull-ups
…add 2 reps per round