CFBK WOD’s 2016 – Friday Jan 15

CFBK WOD’s 2016 – Friday Jan 15

Games2012_TrackTriplet_FroningLeverich_muscleup

GYMNASTICS:
A) 6 min bar-muscle up training (use bands if needed)
B) 30 V-ups – 40 tuck ups (hands touch outside of ankles) – 50 hollow rocks

SPORT:
1 max set unbroken double unders (max 5 attempts)

CAPACITY:
12 Minutes Ascending Rounds:
3 SandBag Clean and Press
3 SB Front rack walking lunges (R/L=1)
3 Lateral SB Burpees
Then 6,6,6. Then 9,9,9. Then 12,12,12…etc