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at CFN looks like...

Warm Up
2-3 rounds

100 m run
10 S waves (from thoracic flow)
10 m lizard walk
10 lunges/side
10 windshield wipers
10 m inch worm

Shoulder Opener as a group

1 minute hip flexor stretch/side

(20 minutes)

Strength/Skill
Push Press @ 65-75% 1 RM C&J

3 reps x 5 sets, rest :90-2 minutes between working sets

(20 minutes)



WOD
For time

400 m run
then
21-15-9
OH plate lunges (45/25)
TTB
:60 plank between rounds

400 m run

(20 minutes)



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