07 Jan CFBK WOD – Sunday 7 January
Posted at 21:15h
in WODS
A. Strength
4 Rounds for Quality
10-15 KB Z-Press
10 -15 Strict Pull Ups (add a band if you can’t do as many strict; no kipping!)
B. Conditioning
10x 3′ ON/1′ OFF, alternate between
1: Run to Red Planet + max Burpees
2: AMRAP: 10 OH Lunge @40/25kg + 8 Pull Ups