19/6/2017 CFNL WOD

Please read the previous posts regarding why we have decided not to switch over to the Triib booking system.
Please continue using MindBody as normal.

Strength:
Press
5 x 3 Reps @ 80/80/80/85/85% 1RM
Max Reps on final set
2-3 min rest periods
12 mins

WOD:
4 rounds for time of:
6 Overhead Squats, 60/42.5 kg
18 Toes-to-bars
Row, 400 m
(Racks allowed)
16min cap

Assistance Work:
Single arm External Rotations (Humerus)
3 sets 10-15reps
2.5/kg1.25kg (plate)
Perform lying on your side

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