Thu 30 Oct

Posted: October 29, 2014 by ollyoz in Uncategorized

CFK Warm Up

Double Under skills

Set 10 minutes and perform as many double (or singles to scale) as you can.   Record unbroken best efforts as well.

WOD

EMOM 15 minutes

minute 1 – 5 pull ups and twenty second hand stand hold

minute 2 – 6x15m sprint

minute 3 – air squats

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Comments
  1. Donna says:

    olly – du – 550 – wod – squats – 45 – 40 – 41 – 40 – 40
    Oli – du – 427 – wod – squats – 46 – 44 – 42 – 44 – 45
    John – du – 327 – wod – squats – 30- 30 – 31 – 39 – 33
    Donna – du – 390 – wod – squats – 42 – 43 – 44 – 43 – 43

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