CFBK WOD’s 2016 – Friday, 29 April 15

CFBK WOD’s 2016 – Friday, 29 April 15

medicine-ball-russian-twist-1-0

STRENGTH:
A)
5×4 3 sec pause back squats @60-70% of 1 RM

B)
1) 3×10/10 tire sledgehammer https://www.youtube.com/watch?v=kbnfydMeqGg
2) 3×10 KB rolling getup https://www.youtube.com/watch?v=6mT9hGozy_A

CAPACITY:

8 min AMRAP
– 15 DB goblet squats (25/20)
– 30 Russian twist med-ball (L/R=1) (20/15)