CFBK WOD –Wednesday 4 October 2017

CFBK WOD –Wednesday 4 October 2017

A. Gymnastics
20′ EMOM
1: 30s HS Hold
2: 10 Ring Rows, Feet elevated
3: 30s Hollow Plank Hold
4: 10 Plate Push Ups, tempo 11×1
5: 30s Chinese Plank Hold
B. Conditioning
5 RFT
10 Wall Balls @25/15lbs
10 Deadlifts @50% of 1RM
100 DU
10 KBS @32/24kg
10 OH Lunges w/ KB