Tuesday 10th March 2015 – WOD

9th March 2015

butterfly This is what your butterfly should look like…CFN colours!

WOD 1

MOTM – Pull Ups

5 Mins of kip practise / adv – butterfly

In 17 mins complete 3 rnds of:

  • 12 Hollow rocks
  • 12 Supermans
  • 12 V / Ab-Mat sits
  • 30 Secs rest
  • In remaining time est a 3rm
  • Squat / Power clean

 

 

 

 

 

 

 

 

 

 

 

 

 

WOD 2

 

5 rounds of:

  • 1 min C2B Pull ups
  • 1 min front rack lunges / KB lunges @ 40 / 30
  • 1 min Double / Single unders

* Score total reps
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