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at CFN looks like...

Warm Up
Run 400 m then

2 rounds

Lunge and twist down/ bear crawl back
10 Blackburns (from thoracic flow)
Gorilla walk down/ostrich walk back
10 scap pullups or ring rows

BULLETPROOF SHOULDERS

A1)
Bench Press
6 reps x 5 working sets, rest :60-:90

A2)
Deadlift
6 reps x 5 working sets, rest :60-90

WOD
For time

10 alternating med ball over shoulders
20 DU
2 C2B
8 alternating med ball over shoulders
20 DU
4 C2B
6 alternating med ball over shoulders
20 DU
6 C2B
4 alternating medball over shoulders
20 DU
8 C2B
2 alternating medball over shoulders
20 DU
10 C2B





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