CF4CF… 4 Days Out.
WOD
Strength/Skill
5 sets not for time:
3 Strict C2B Pullups
6 Hollow/ Arch swings on Rings
1-3 UB Bar MU (or kipping C2B)
Hold L-Hang as long as possible
Conditioning
4 Rounds for Time:
300M Run
25 Abmat Situps
If it’s raining, switch to the rower, partner up and alternate stations.
Extra
FS/BS: 2 front squat immediately into 4 back squats at 80-85% of your front squat for 3 sets.