12/7 CF Lund Home WOD
The Daily WOD
Warmup
3Rounds of:
5 x 1 Inchworm to 2 pushups
10 Good mornings
10 Reverse Lunges
4/4 Bird Dog

Strength
Every 2min x 4
1) Bulgarian split squats 5-7 reps per leg
Tempo: 3s Down
2) Wide Grip Pushups 8-12 reps or Table Rows
Tempo: 3s Down, 2s Paus in the Bottom, explode up.

Every 2min x 4
1) Vertical Leg crunch 10-20 reps
2) Lying side crunch 10-15 reps per side
3) 10-15 Goodmornings

Conditioning
10 rounds of:
30 seconds handstand hold*
30 seconds isometric squat

Score is cummulative time.

*Pick one of the progressions in the video.