CFBK WOD – Friday 22 December

CFBK WOD – Friday 22 December

A. Conditioning
30” EMOM
1: 8 Front Rack Lunges @60/40kg
2: 15 KBS @32/24kg + max Ring Dips in remaining time
3:Rest
4: 10 Back Squats (pick the bar up from floor) @60/40kg
5: 10-12 Bar Facing Burpees
6: Rest
B. Accessory
50 Barbell Bent Over Rows w/ same weight used for conditioning