CFBK WOD – Wednesday 21 December 2016

CFBK WOD – Wednesday 21 December 2016

sit-up-zapoli
STRENGTH
4 sets of:
8 strict C2b/pull up
12 db alternated row
10 box dips
SKILL rope climb
CONDITIONING
30 DL (70/50)
5 rope climb
15 burpees
4 rope climb
15 burpees
3 rope climb
30 DL
Time cap 15′

BUY OUT : “Durante Core”
5rounds
10 hollow rock
10 v sit ups
10 tuck ups
10″ hollow hold