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at CFN looks like...

Warm Up
2 rounds

200 m run
20 good mornings
10 squats - hands behind your head
Ostrich walk down/broad jump back
10 scorpions
:20 pigeon/leg

Shoulder Opener


Strength/Skill
4 sets

A1) Push Press x 5 reps, rest :60
A2) Bent over DB row @ 1112 x 8-10 reps, rest :90


WOD
"Gus" - ish

5 rounds for time

15 KBS (24/16)
15 burpees


Midline
3 rounds not for time

20 Russian Twists
10 m skater hops
3 handstand negatives or :30 HS hold

 



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