Thursday 31st May – WOD, Barbell & FHT

30th May 2018


CFN wants to wish Nicole safe travels as she ventures off around the world.

WOD

2 Rounds of:
1 Length twisting lunges
10 Banded rows
10 Kcals

In pairs 5-4-3-2-1-2-3-4-5 reps of:
Tempo floating clean pulls @ 3 secs up 3 secs down @ 70 / 50 C in snatch grip
Tempo pull ups / ring rows – 2 secs up 1 secs hold 2 secs down

Complete:
100 Air squats
Run 600m
75 Down ups
Run 400m
50 Burpees
Run 200m

* 16 min cap


Barbell

In 14 minutes BTH Hang Snatch
(Below knee cap)

In 16 minutes BTH Power Clean (triple0
-after each set 5 strict pull ups

BWOD
1-1-1-1-1
OHS
Front Squat
Back Squat

 

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