9/7 CF Lund Home WOD
The Daily WOD
Warmup
40 jumping Jacks
then:
2 Rounds of
8 Slow airsquats with 2s paus in the bottom
10 Scapula pushups
2 Rounds of:
8 Pike HSPU
20 Russian Twists

2 Rounds of:
10 Good mornings
4-6 Table rows

then:
40 Jumping Jacks
Conditioning

2 Rounds for time
12 Burpees
15 HSPU
12 Burpees
20 Rucksack swings
12 Burpees
25 Clapping Pushups
12 Burpees
30 Jumping Airsquats
12 Burpees
40 Broom stick Overhead squats