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at CFN looks like...

Warm Up
2 rounds

30 jumping jacks
20 PVC good mornings
10 hollow rocks
30 reverse lunges
20 scorpions
10 m ostrich walk

BULLETPROOF SHOULDERS

Figure 4/Figure 4 Lunge/Squat with Internal Rotation/Pigeon - from Hip Flow




Strength/Skill
3 rounds not for time

Weighted prontated pull ups @2111 x 2.2 , rest :45

Alternating pistols x 12-16, rest :45 



WOD
3 rounds @ 85-90% effort

Row 25/20 cals
5 burpees
Run 100 m 

Rest 4:00 between rounds, each round should be +/- :05


 



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