CFBK WOD’s 2016 –Saturday 22 October 2016

CFBK WOD’s 2016 –Saturday 22 October 2016

situp

STRENGTH/SKILL:
Practice HSPU in pairs and get ready for the wod
CONDITIONING (teams of 2)
Two rounds by station, once they finished go to the next one.
If there’s a lot of people they can switch stations between teams. The role is the following:

A- 15 DL / B- Hold the DL (100/80)
B- 15 DL / A- Hold the DL
A- 15 DL / B- Hold the DL
B- 15 DL … next station

A- 15 T2b / B- Hold L-Sit (paralettes)
A- 15 cal row / B- Hold Plank position
A- 15 HSPU / B- HS Hold
A- 15 Pull up / B- hold chin up

A- 15 Thrusters / B- hold thruster bottom position
100 Medball sit up alternating (50 each)