CF2680 WOD Wednesday 251017

WARM UP

2,000m Spin Bike

3RNFT

10 PVC Good Mornings

10 KB Russian Swings

10 KB American Swings

10 KB Thruster

*KB to be light for warm up

STRENGTH

E2 x 5: Front Squat 6 @ 70% 5 @ 75% 4 @ 80% 3 @ 85% 2 @ 90% *Aim for perfect reps across all 5 sets.

WOD

5 RFT 21 Russian KB Swings 24/16 15 Wall Balls 9 Toes to Bar *Rest 1minute between rounds