CFBK WOD’s 2016 – Thursday Jan 14

CFBK WOD’s 2016 – Thursday Jan 14

backsquat

STRENGTH:
5 E2MOM x5 Back squat JUMP squats (light weights, move fast 30-40 %of 1 RM)

SPORT:
1 max set of unbroken wall-balls

CAPACITY:
15 min EMOM
A) 5 strict pull-ups
B) 5 strict T2B
Every 5 th min perform AMRAP floor press @70% of 1 RM
Score: Floor press

Min 0: 5 pull-ups
Min 1: 5 T2B
Min 2: 5 pull-ups
Min 3: 5 T2B
Min 4: AMRAP Floor press…and so on until 15 min (total 3 rounds of floor press)



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