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at CFN looks like...

Warm Up

2 rounds
1 min bike/row
5 scap pull ups with :02 hold at the top
10 PVC OHS or 5 unweighted windmills against the wall/side
5 perfect push ups @ 3111 (pressure on pinkies on the way down, pressure on pointers on the way up)
10 PVC good mornings


Agility ladders - lower and upper body



WOD
2 minute AMRAP @ 85%
10 OHS (75/55)
10 C2B

REST 2 MINUTES

2 minute AMRAP @ 85%
20 alternating DB snatches 
10 hand release push ups

REST 2 MINUTES

2 minute AMRAP @ 85%
Row 300 m
15 KBS

REST 2 MINUTES


2 minute AMRAP @ 85%
8 TTB
16 alternating reverse body-weight lunges

REST 2 MINUTES

2 minute AMRAP @ 85%
Max AB cals

REST 5 MINUTES, repeat at 90% - rewards the pacer, if you beat your first round, you win!

 



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