CFBK WOD’s 2016 – Thursday, 18 February

CFBK WOD’s 2016 – Thursday, 18 February

Jolie-Deadlift

STRENGTH:
Back squat, work up to 3 set of 1 heavy reps then take off 20-30% and perform 3×1 pause back squats (sec pause, :131 tempo)

CAPACITY:
14 min EMOM (7 rounds each)
Odd minute = 10-12 deadlfts at 50% of 1 RM,
Even minute= 10-12 lateral burpees over the bar
(Note: this is a non-scored WOD, make athletes get used to pacing and knowing their limits)