CFBK WOD’s 2016 –Friday 29 July 2016

CFBK WOD’s 2016 –Friday 29 July 2016

Wallballs

STRENGTH – DELOAD:
A) 3*5/5 Single leg barbell deadlift (@20 to 30 % of max deadlift)
B) 3*5 Tyre flips (brace properly and keep object close to body)

CAPACITY:
Team WOD (teams of 3)
18 min AMRAP:
Person#1:
– 50 kcal rowing
Person#2:
– AMRAP DB double arm clean and press (20/12.5)
Person#3:
– AMRAP wallballs (20/15)

Score= Total reps (incl.kcal). Rower dictates the change of stations.