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at CFN looks like...

Warm Up
10 minutes steady

1 min row/AB
1 round of multi-directional lunges
10 m ostrich walk
10 supermans
10 banded monster steps/side
5 perfect push ups (pressure on your pinkies on the way down, pressure on your pointers on the way up) 

Then Down Dog as a group

Strength/Skill
Sumo Deadlift

8 reps x 4 sets, rest 2 -3 minutes between sets

*use 70-85% of your heavy 5 from 2 weeks ago


WOD
14 minute AMRAP

10 alternating FR DB lunges
8 burpees over DB
10 alternating FR DB lunges
8 C2B



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