13 Nov CFBK WOD – Sunday 13 November 2016
Posted at 20:20h
in WODS
STRENGTH:
Superset 3×20
Db shoulder press
Db bent over row
Db bicep curl
(Time cap 15′)
CONDITIONING:
From 0′ to 8′ AMRAP
2 kb clean (right arm) 16/12
4 push ups
2 kb clean (left arm)
Add 2 reps every round
8′ to 10′
Max box jump
10′ to 18′ AMRAP
2 pistols (right leg)
4 goblet squat 24/16
2 pistols (left leg)
Add 2 reps every round
18′ to 20′
Max push ups
Score total reps