CFBK WOD – Saturday 12 November 2016

CFBK WOD – Saturday 12 November 2016

kb-swing

STRENGTH
5 sets of 100m row
(Stop rowing ’till get 100m sharp)
1burpee every extra or under metro

SKILL
hang power clean

WOD
AMRAP 10′
3 rope climb
10 Hang power clean (50/35)
5 Push Jerk
rest2′
AMRAP 10′
20 cal row
15 push up
20 Mb russian twist (20/15)
rest 2′
AMRAP 10′
10 tire flip
10 tire jumps
10 kb swing (24/16)



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