CFBK WOD – Thursday 9 November

CFBK WOD – Thursday 9 November

A. Gymnastics
12 Ring Push Ups
2 Weighted Strict Pull Ups
10 Ring Push Ups, tempo 12×1
4 Weighted Strict Pull Ups
8 Ring Push Ups, tempo 13×1
6 Weighted Strict Pull Ups
6 Ring Push Ups, tempo 14×1
8 Weighted Strict Pull Ups
4 Ring Push ups, tempo 15×1
10 Weighted Strict Pull Ups
B. Conditioning
For Time
30 Front Squats @60/40kg (start from floor, not the rack)
15 Bar MU
20 Front Squats
10 Bar MU