CFBK WOD – Saturday 24 December 2016

CFBK WOD – Saturday 24 December 2016

Wallballs
SKiLL
Get a partner and practice the movements

CONDITIONING
In pairs
1 run 1st floor run each
20 Syncro plate back lunge (15/10)
30 wall ball alternated (20/15)
1 run 1st floor run each
20 syncro Plate 2OH
30 box jump alternated
1 run 1st floor run each
20 syncro burpees
30 air squat alternated
1 run 1st floor run each
20 syncro v sit up
30 Push up alternated
1 run 1st floor run each
20 syncro plate back lunge
30 wall balls alternated

Time cap 30′