EMOM x 20 min:
1. 15/12 Cal. Row
2. 15 Ball Slams 12/9kg
3. 15 Kettlebell Swings 24/16g
4. Strict Pull-ups
5. Rest
*Your pull-up total is your score.
Comments are closed.
More Stories
WOD: Monday
*Please note: It is the athletes responsibility to submit their own score to the CF Games website. You will need to know your score (in reps) and your judges full name to do this. Try to get this done by Monday evening so that we can sort out any dramas before the deadline on Tuesday morning if they arise. Five rounds for load and reps of: Bench Press 7-10 reps Ring Rows (max reps) *Rest as necessary between rounds. Tips: Use your warm up to establish a bench press weight that sits genuinely between 7-10 reps – this will be your weight for the remaining rounds. After completing the bench press, move on to the ring rows (feet in line with hands) and perform max unbroken reps. Your rest should be enough that you feel quite recovered before starting the next round.