CFBK WOD – Friday 1 December

CFBK WOD – Friday 1 December

A. Strength
Front Squat
3×5@75%
B. Gymnastics
B1. Deficit HSPU negatives (2 20kg plates on each side+abmat)
3×2 3sec negatives
B2. 1 set of max UB HSPU (no deficit)
C. Conditioning
18’EMOM
1: HSPU: 50-60% of B2
2: 15 cal Row
3: Rest