CFBK WOD – Wednesday 18 Jan 2017

CFBK WOD – Wednesday 18 Jan 2017

kb-swing

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 box jumps over
(10 kb swing every 60″)
Time cap 22′