CFBK WOD’s 2016 –Monday 22 August 2016

CFBK WOD’s 2016 –Monday 22 August 2016

TaiRandall_burpees_th

STRENGTH – DELOAD:
3*5 Overhead press @60% of 1 RM
1 legless rope climb between sets

CAPACITY:
In teams of two, with only one partner working at a time, complete:
100 Burpees
100 Dumbbell Ground to Overhead
100 Box Jump Overs
Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions:
Burpees – Dumbbells extended overhead
Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar
Box Jump Overs – Plank from Elbows



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