CFBK WOD’s 2016 – Friday, 25 March

CFBK WOD’s 2016 – Friday, 25 March

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GYMNASTICS:
A) 10 min bar-muscle up training (use bands if needed) https://www.youtube.com/watch?v=ObtovY6AQso
B) 30 V-ups – 40 tuck ups (hands touch outside of ankles) – 50 hollow rocks

CAPACITY:
12 Minutes Ascending Rounds:
3 SandBag squat cleans
3 KB swings (20/16)
3 Burpees
Then 6,6,6. Then 9,9,9. Then 12,12,12…etc