CFBK WOD – Friday 21 July 2017

CFBK WOD – Friday 21 July 2017

A. Weightlifting
Push Press
A1. Work Up to a 5RM
A2. 1×5@95%, 1×5@90% of A1
B. Gymnastics
Spend 15′ on Rope Climb Progressions
C. 16’EMOM
1: 1-2 Legless Rope Climb
2: KB Swing (24/16)
3: Max Rep Thruster @40/25kg
4: Rest