Thu 18 Dec

Posted: December 17, 2014 by ollyoz in Uncategorized

CFK Warm Up


Front Squat

3×3 Pause 3 seconds

Met Con

For Time;

Row 30 Calories, 10 rower hop burpees,

20 cal, 15 Burpees,

10 cal, 20 Burpees,

20 cal, 15 Burpees,

30 cal, 10 Burpees.

After today – take a week off and rest up for Christmas.  I will restart the programme after Christmas!  Happy Holidays.  I’ll stick a 12 days of Christmas WOD to do when you feel the urge.

  1. Dave H says:

    No squat rack, concentrated on form
    3×3 front squats only 50kg

    Evil I was left gasping on the floor 13:23

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