CFBournemouth Comp

Will Miko make a come back next year, lets hope a few of us can make it to regionals to compete along side him. Lets build a better all-round gym rather than a lifting gym. lets see how good your engine is whilst moving a load :)

Strength - Front Squats
5 x 5  - based of 1RM, 2 min Rest

Gymnastic -  10 min  EMOM
5 - 10 CTB

midline - 3 min Plank hold

then rest ensure you recover, start to focus on intensity rather than volume ready for the WOD then go balls out

WOD - 15 min Rolling Clock

3 min AMRAP
5 cleans
10 front squats
15 STOH

rest 3 mins

3 min AMRAP
4 Cleans
8 Front Squats
12 STOH

rest 3 mins

3 min AMRAP
3 Cleans
6 Front
9 STOH