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at CFN looks like...

Warm Up
2-3 rounds

Run 200 m
5 ring rows
10 push ups
15 squats
20 windshield wipers
15 supermans
10 side to side bounding hops
5 light DB strict press + tricep extension

Then THORACIC FLOW

(20 minutes)

Strength/Skill
Split Jerks
-Warm up with drills as needed

3 reps x 5 sets at 60-70% C&J

(20 minutes)

WOD
For time

1000 m row
the 3 rounds of
50 DU
20 alt. DB snatches
10 T2B

Mobility
With remaining time, coaches choice!



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