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at CFN looks like...

Warm Up
3 minute AB/row/run

10 MINUTES STEADY

10 good mornings
10 scorpions
20 flutter kicks + :15 hollow body hold
Step over the fence back/Ostrich walk down

Down Dog Series as a group


Strength/Skill
Deadlift

5 reps x 4 sets, rest 2-3 minutes between working sets
*work between 65-75% 1 RM


WOD
For time 

30 FR DB lunges (50/35)
15 TTB
400 m run
15 DB FR lunges
15 TTB
200 m run
10 DB FR lunges
15 TTB
100 m run

Fitness: bodyweight lunges, hanging knee raises
Performance: FR DB lunges (35/20), knees to chest
Competition: FR DB lunges (50/35), TTB

*10 minute time cap

 



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