CF2680 WOD 310117
WARM UP
4RNFT
6 Air Squats
6 Push Ups
6 Ring Rows
Sprint Long Bay - up & back
STRENGTH
7min EMOM
Thruster / Push Press / Push Jerk / Split Jerk 60/40
1 Rep per minute A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
CONDITIONING
10 minute EMOM odd min – 10 sec L Hold even min – 8 Strict Push Up Burpee
WOD
14 minute LADDER Reps 2.4.6.8.10.12.14 *KB Hang Squat Clean *HR Push Ups *Sit Ups *Pull Ups
