The CFAI "Wave"
Warm up:
1 Min. Pose Wall running drill - as a group
10 Surfer Pop-ups
21 Heel Raises - bodyweight
15 Trunk rotation
10 Steps w/straight leg touch touch
(3 rounds)Skill:
3 x 8 Pullups w/bands or without!
WOD:
400m Kettlebell Run
9 Spider Jumps
9 DB Snatch w/each arm
(3 or 4 rounds)
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