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at CFN looks like...

Warm Up
1 round
1 partner rows 250 m or bikes 8-10 cals while other partner does 30 reverse lunges - switch 
1 partner rows 250 m or bikes 8-10 cals while other partner does 20 banded pull aparts - switch 
1 partner rows 250 m or bikes 8-10 cals while other partner does shoulder taps in plank - switch 
1 partner rows 250 m or bikes 8-10 cals while other partner holds down dog - switch

Thoracic Flow

Strength/Skill
15 minutes playing with gymnastics skills


WOD
4 rounds

1 minute alt. DB hang C&J
1 minute tuck ups
1 minute OHS (45/35)
1 minute push ups
1 minute row
1 MINUTE REST



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