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at CFN looks like...

Warm Up
3 minutes row/AB/run

then
10 min AMRAP - steady pace
5 windmills/side (1 KB)
3 ring rows @ 2112
5 :10 squats (:06 on the way down, :04 seconds at the bottom)
3 elevator push ups (:02 hold at the top, middle, bottom)
5 half TGU/side

Thoracic Flow


Strength/Skill
Take 10 minutes to review TGU and rope climbs

E90OM x 9

1: 1-2 Rope Climbs
2: 3-5 Dips @ 12x1
3: 2 TGU/side


WOD

"Jackie"

For time

Row 1000 m
50 thrusters (43/35)
30 pull ups

 



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