CF 416 Daily

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CF 416 Daily

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Make sure you check out the info on our latest strength/skill cycle here

Skill

OTM x 10

– work for 30 sec each minute on your chosen skill

– Strict Pull-up – 3 x 3 sec negative each minute (for first 5 min), 8 reps DB bent over row each minute (for last 5 min)

Kipping Pull-up Progression

Handstand Progression

-Muscle-up Progression

 

WOD

For Time:

5 Rounds

Run 200m

10 Deadlift (225/155)

25 Sit-ups

 

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