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at CFN looks like...

Warm Up
2 rounds
200 m run
1 round of multi-directional lunges


Then 2 rounds
Gorilla walk down/ inchworm back
10 hollow rocks
5 seated external rotations/arm @ 3011
5 PVC OHS
5 SA DB press/side

THORACIC FLOW

Strength/Skill
OHS @ 33x1

3 sets x 5 sets

Building in weight, honor the tempo, rest 2 mins between sets

WOD
9-6-3

Wall Walks
Devil Presses (50/35)



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