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at CFN looks like the following

and 18.3 is.....

Warmup

Thoracic Flow
THEN
20 min RTW
AB 10 cals
10m Broad Jump
:30 Wall Facing HS Hold 
2 pullups @2020
2 dips @2020
5 SA KB OHS/arm
THEN
movement practice/setup

WOD

2 rounds for time

14 min time cap
100 DU
20 OHS
100 DU
12 RMU
100 DU
20 DB Snatches
100 DU
12 BMU



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