CFBK WOD – Sunday 15 Jan 2017

CFBK WOD – Sunday 15 Jan 2017

Wallballs

STRENGTH
BSQ pause 4 x 8 (70%)
3 x 20
Med ball sit ups
Knees to elbow

SKILL kb swing

CONDITIONING
4RFT
20 wall ball
20 russian twist
20 walking lunge
(10 kb swing every 60″)
Time cap 22′



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