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at CFN looks like...

Warm Up
3 minutes - AB/row/jump rope

2 rounds:
5 ring rows or pull ups
10 push ups
15 squats
20 windshield wipers
15 supermans
10 tuck ups
5 lateral walking planks/side

Then HIP FLOW

Strength/Skill
A) Back Squat
*do 2 warm up sets

3 reps @ 65% 1 RM
3 reps @ 75% 1 RM
3 + reps @ 85% 1 RM (cap at 10 reps)

B1) Single Arm 1/2 kneeling DB Arnold Press @ 2112 x 6-8/arm x 3 sets, rest :60
B2) Double DB bent over rows @ 1113 x 6-8 x 3 sets, rest :90


WOD
For time

3 wall walks
15 WBs (20/14)
2 wall walks
25 KBS
1 wall walk
50 DU
1 wall walk
25 KBS
2 wall walks
15 WBs
3 wall walks

 



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