CFBK WOD’s 2016 – Thursday, 23 June 15

CFBK WOD’s 2016 – Thursday, 23 June 15

TaiRandall_burpees_th

POWER-ENDURANCE:
A) Accumulate max time with plate pinch hold in 5 min
B) 5 min plank (1 min straight arm plank, 30 sec plank on elbows, 30 sec plank on elbows L leg lifted, 30 sec plank on elbows R leg lifted, 30 sec side plank, 30 sec side plank, 30 sec straight arm plank, 1 min plank on elbows)

CAPACITY:
“Yokkao workout 1”
12 min AMRAP
– 15 burpees
– 100 single unders
– 10 situps
– 40 sec kicks
Score: total amount of reps and kicks:



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