CFBK WOD’s 2016 –Monday 5 September 2016

CFBK WOD’s 2016 –Monday 5 September 2016

power clean

MOBILITY:
3×30 sec/side, Anterior deltoid r-band stretch (https://www.youtube.com/watch?v=tMQTNTqVb7k)

STRENGTH:
6 minute EMOM
8 Overhead press @ 70%
CAPACITY:
Every 4 minutes, for 20 minutes (5 rounds):
– Row 250 Meter
– 5 Power Cleans (48/35)
– 10 Shoulder to Overhead (48/35)
Note: stagger this workout as needed to accomodate athletes and rowers (allocate time for this). Round one starts at min 0, round two at 4 min, round three at 8 min, etc.