CFBK WOD’s 2016 –Wednesday 24 August 2016

CFBK WOD’s 2016 –Wednesday 24 August 2016

20150505-David-Medball-Push-ups-1810

MOBILITY:
3×30 sec/arm resistance band chest stretch

STRENGTH – DELOAD:
3*5 Floor press @60% of 1 RM
3*30 sec prone superman holds

CAPACITY:
30-20-10
Slam ball pushups (40/30) (https://www.youtube.com/watch?v=7GKXPkPKlI0)
Slam ball russian twist (L/R=1)
slam ball over shoulder (https://www.youtube.com/watch?v=vxpkFHPBsFQ)
Buy out: accumulate 3 min plate pinch holds (15/10)