CF2680 WOD Wednesday 181017

WARM UP

Foam Roll

PVC Dislocates

4-6-8-6-4

Wall Balls

Ring Rows

KB High Swing

0:00 - 13:00

EMOM x 12: 1 – Rope Climbs x 1-2 reps 2 – 2 x KB Front Squat x 8-12 reps 20/12 3 – Bulgarian Split Squat 8 reps L/R 4 – Single Arm DB Seated Press x 8-12 reps L/R

13:00 – 24:00

10 minute AMRAP 1-2-3-4-5… reps of: Pull-ups Thrusters 40/30

24:00 -

For time 50-35-20 reps of: KB Snatch alternating 20/12 Step Ups alternating 24/20 Followed immediately by: 800m Run