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CFS WOD Photo-2

A. 3 rounds of max effort handstand hold (nose and toes to wall if possible), alternating with pull-up strength work (this will be assigned according to your current pull-up capacity).

B. 4 rounds of:

20 KB clean and jerks (10 per arm)

20 KB single leg deadlifts (10 per side)

2 gym lengths (there and back) bear crawl or crab walk (alternate between the movements, i.e. round 1 – bear crawl, round 2 – crab walk, etc.)

C. 3 sets of 10 ab rollouts using a barbell, alternating with 20 GHD hip extensions.