CF2680 WOD 151217

WARM UP

PVC Dislocates

Foam Roll

6 shuttle runs of Long Bay

STRENGTH 

EMOM 10 Hang Clean Sets 1-4: 6 reps Sets 5-7: 4 reps Sets 8-10: 2 reps *Sets 1-4 are primer sets where we nail down our technique with light weight. You may then choose to increase the weight for the sets of 4 and 2. WOD

FOR TIME

50-40-30  Ab Mat Sit Ups 1 Arm KB Push Press 24/16 Double Unders