Monday 28th November 2016 – WOD

27th November 2016

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This weekend we said goodbye to Bob, original Dawn Box Coach, aka Mobility Bob, and CFK Head Coach. THANK YOU for being a complete CFN Legend

WOD 1

In 12 mins complete 3 rounds of:

  • 6 Deads @ 30/20kg
  • 6 Pull Ups
  • 6 Hang Power @ 30/20kg
  • 6 Push Ups
  • 6 STOH @ 30/20kg
  • 16 Double Unders

 

Additional Work

30 mins before the class

  • 5 x 3 Back Squat

*build to a heavy 3 and hold across the sets

*lift heavier than 31st Oct

 

WOD 2

For time complete:

  • 50 Clusters @ 50/35kg RX+ 60/40kg
  • EMOM 3 Bar Over Burpees RX+ 4 Bar Over Burpees

*23 mins 

 

 

 

 

 

 

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