CF2680 WOD Wednesday 100118

WARM UP

Do whatever you need to do, just make sure you are sweating before Strength!

STRENGTH

Progress through the following ladder as far as possible:

1. 1 Strict Pull-up + 2 Kipping Pull-ups + 3 T2B

2. 2 Strict Pull-ups + 3 Kipping Pull-ups + 4 T2B

3. 3 Strict Pull-ups + 4 Kipping Pull-ups + 5 T2B.....

Sets must be unbroken. Rest 1 minute between sets.

Note: If you do not yet have these movements, take the time to practice developing these skills!

WOD

EMOM 15: 1 – 10 Burpee to target (2 x 25kg plates) 2 – 16 Double KB Front Rack Walking Lunges 20/12 3 – 10 Ring Rows + 20 Double Unders