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at CFN looks like...

 
Warm Up

5 minutes - row/bike/run/jump rope

Partner Medball Warm Up
Coaches choice for mobility

As a group...
2 rounds
:30 flutter kicks
:30 R side plank
:30 scissor kicks
:30 L side plank
:30 bicycle crunches
:30 plank
-rest 2 minutes-

WOD

For time in teams of 3

3 rounds
400 m run together
40 burpees
12 tire flips

into

90 alt. DB snatches
90 alt. goblet reverse lunges
12 wall walks

*30 minute time cap



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