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at CFN looks like...

Warm Up
3 minute bike/row/run/jump rope 

Then Thoracic Flow

Then 1 round of

5 PVC or BB upright rows
10 scap pull ups
Gorilla walk down/ step over the fence back
5 PVC or BB presses
10 lunge with pass throughs 
Lizard walk down/ostrich walk back

Take 10 minutes to build to a heavy thruster
*in between your last 2-3 lifts during your build, do 10 squats, 5 push ups and 3 pull ups




WOD
WORKOUT 19.5

33-27-21-15-9 reps for time of:
Thrusters (95/65/45)
Chest-to-bar pull-ups (or jumping pull ups)

Time cap: 20 minutes

Masters 55+:
Men use 65 lb. and perform chin-over-bar pull-ups
Women use 45 lb. and perform chin-over-bar pull-ups

Accessory Work
After your heat, take time to cool down and mobilize
2-3 rounds of 1 min AB at cool down pace + :30-:60 lacross ball rolling on shoulders, lats and glutes

 



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