CFA team WOD 02 04 2018
1. Run 800, cirkles
2. 8 kg KB around body, deadlift, Swing 2H, 1A l+r, BO Row, GSQ per 3 reps s. 3 hearbeats
Pushups 3'' down, 3'' up
Jumping jacks s. Mountain climbers
Free Manmakers
3. Team (3) chipper, 2nd guy 200 m medicine ball run, 3rd guy plank
100 DU (you could sub with jump squats)
90 Squats (KB or Barball or Sack ... guys took 32 kg, me 16 kg)
80 KB Swings (guys took 32 & 24 kg, me 16 kg)
70 Pullups (Ring rows me)
600 Ski erg
50 Pushups
40 Jumping Lunges
30 Pushups
20 Burpees jump over partner in plank
10 Manmaker (10 each) (I did free Manmakers, with shoulder taps)
4. Tabata hollow rock
Lying Cobra, Downward Dog, Yoga Pushup to lying cobra
Swing arms & legs loose
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