Thu 5 Mar

Posted: March 4, 2015 by ollyoz in Uncategorized

A long WOD today, so pacing is key to maintain the right level of intensity.  This is not all out.

CFK Warm Up – focus on mobility miss off JYD, start WOD no later than 1120.


5 rounds for time of:
1,000-m row
30 hip raises – lie on your back and bring your feet close in allowing you to lift your hips up to form a straight line from knee to shoulders. 
30 butterfly sit-ups


Scale this as required, females aim for 750m for row – short levers!


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