Thursday
WOD

Complete the following for time:
1 Mile run
21 Kettlebell swings, 21 Kettlebell front squats (M: 32 kgs, W: 24 kgs)
800 Meter run
15 Kettlebell swings, 15 Kettlebell front squats (M: 32 kgs, W: 24 kgs)
400 Meter run
9 Kettlebell swings, 9 Kettlebell front squats (M: 32 kgs, W: 24 kgs)

Posted on CFNE on 23 April 2016

STRENGTH

A) 3 sets of Bench Press 21’s:
7 top half
7 bottom half
7 full

B) 3 Supersets of:
10 narrow push-ups
10 wide push-ups
10 standard push-ups
15 slow dips

*Push ups and dips are done with hands on bench/box and feet on the ground.

C) Tabata hammer curls

fabian_______________