CFBK WOD’s 2016 – Wednesday, 23 March

CFBK WOD’s 2016 – Wednesday, 23 March

wall-ball-shot

WEIGHTLIFTING:
6 rounds of:
1 hang squat clean + 3 split jerks (use light weights and focus on the squat clean and split jerk technique)
CAPACITY:
In teams of two, alternate rounds to complete as many rounds and reps as possible in 20 minutes of:
10 wall balls (20/15)
15 Situps
– Partner “rests” in plank position