CFBK WOD – Sunday 17 December

CFBK WOD – Sunday 17 December

A. Strength
Block DL (set a pair of plates under bar men – 20kg bumpers, women – 10kg)
Work Up to a Heavy set of 4
B. Conditioning
4′ AMRAP
Rope Climbs
-2′ Rest
8′ AMRAP
3-6-9-12, etc
Hang Power Clean @60/40kg
alternating Pistols