CFBK WOD – Saturday 28 October 2017

CFBK WOD – Saturday 28 October 2017

A. Weightlifting
Snatch
Work up to a heavy 2 in 10min
B. Strength
Every 3min x 9 (= 3 Rounds)
1: 2 Bench Press @90%
2: 7 Candlestick Lowers / Max UB Double KB Swing @24/16kg
3: Row 500m @ easy pace
C. Conditioning
8′ AMRAP @ all out pace
10 Burpees
10 Pull Ups
10 Air Squats