We rotate our skills this week to Toes to Bar and Dubs. Get your mechanics right,  then we go light, fast and gassy with the classic 11.1 also known as 14.1.

Gymnastics

EMOM 10

30 s Toes To Bar / progressions

30 s Double Under/ progressions

WOD

” 11.1 “

30 Double Under

15 Power Snatch (35/25)

AMRAP 10

Compare to : 14/12/2017

A fierce AMRAP to get our week under way. In the words of CF HQ Director Nicolle Carroll, “Buckle In and Gut it out!”

Strength 

E3M 5 R

3 Back Squat (75%)

6 Hip Thruster (build)

WOD

” 16.4 “

AMRAP 13

55 Deadlift (102/70)

55 Wall Ball (9/6)

55 Cal Row

55 HSPU