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at CFN looks like...

Warm Up

2-3 rounds
Row/bike 1 minute
Ostrich down, crabwalk back
5 SA DB presses/side
10 supermans
15 squats
:20 pigeon on each side

Banded Hamstring Stretches


Strength/Skill
Deadlift 

3 reps x 5 working sets, rest 2 minutes between working sets



WOD
FITNESS
16-12-8
AB cals
Alternating DB snatch + R lunge + L lunge (35/20)
Seated DB presses

PERFORMANCE
16-12-8
AB cals
Alternating DB snatch + R lunge + L lunge (50/35)
HSPU

COMPETITION
16-12-8
AB cals
Alternating DB snatch + R lunge + L lunge (50/35)
sHSPU

*12 minute time cap

 



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