CF2680 WOD Wednesday 181017
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