11/6/2018 CFNL WOD

Strength:
Bench Press
Build to your heaviest 1 rep of the day
20mins
Level 2’s will take part and build to a heavy set but not to thier maximum effort.
Spotters must be used.

WOD 1:
Push-ups 5x Max Rep
Rest 1 min between sets.
Record highest and lowest scores
Compare to 19/3/17

WOD 2:
Alternating Tabata
Knees-to-elbow
Ring Dip

Alternate movements every 20 sec interval
Record total reps

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

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