WEEK 11 DAY 6
CFVP Class WOD:
Push Press 5 sets of 5 reps
In Teams of 2:
5 RFT
12 KB-swing (american) @24/16 (synchronised)
8-8 burpee over partner jump
partner 1 holds a plank position while partner 2 jumps overs his/her back then switch roles
CONDITIONING
5 rounds
2:00 for 3 rope climb/ 8 inverted row + max toes-to-bars/ ski erg calories
1:00 rest
AMRAP 2: 6 DB snatch @30-40/ 15-20 + 30 double-under/ 8 cal row/ 7 cal ski
1:00 rest
ACCESSORY
3 rounds
max DB biceps @10-15 x 2
max barbell skull crusher @20
12 reverse fly's @5-5 kg plate
12 upright row @15 kg plate
