CFMUC 2006 WOD

run 400 m with 15/10 kg plate

shoulder warm up, hip opener

Skill: Handstand Push Ups

Strength:
5×10 DL @60 %

WOD:
4 rounds of
10 DB snatches 17.5/12 kg
15 T2B
20 Wall Balls
buy out 50 cal row

write your rounds and reps on the whiteboard