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at CFN looks like...

Warm Up
2 rounds

High knees down, butt kicks back
10 PVC around the worlds or pass throughs
10 kang squats
10 scap push ups
10 PVC upright rows
:20 plank

Thoracic Flow

Clean Warm Up


Strength/Skill
Every :90 x 10

1 clean pull + 1 power clean + 1 push press

Building in weight while moving perfectly



WOD
For time

30 wall balls
30 cal row
15 dips
15 box jumps (24"/20")
7 manmakers 
7 wall walks

*12 minute time cap

Accessory Work
2-3 rounds for quality

6-8 candlestick to levers @ 3010 or 15-20 reverse crunches

6-8 Powell raises/side @ 3010

 



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