CFMUC 2106 WOD

run 400 m with 15/10 kg plate

shoulder warm up, hip opener

Skill: Handstand Push Ups

Strength:
5 rounds of 10 m prowler push alternating with 5 man maker 17,5 / 12 kg

WOD:
6 rounds of
20 cal row
10 Thrusters 42,5/30 kg
buy out 50 burpees

write you rounds and reps on the whiteboard