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at CFN looks like...

Warm Up
2 rounds

Side shuffle down and back
15 kang squats
10 Russian twists
Cariocoa down and back
5 scap pull ups with :02 hold at the top
:20 deadbug/side

BULLETPROOF SHOULDERS

Strength/Skill
A1) Bench Press x 2-3 reps x 6 sets, rest :60
A2) Strict pull ups x 5-7 reps x 6 sets, rest :60

-pick weight/resistance/assistance that makes the bench press and pullups challenging


WOD
For time

800 m run
20 DB push presses
15 TTB
10 DB box step overs (20"/16")
400 m run
10 DB box step overs
15 TTB
20 DB push presses
800 m run

*work at your Murph pace

 



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