#WOD converting into Day 3 of a CST 4 x 7 protocol
Warmup
- Intu-Flow
- 3 rounds of gentle FlowFit
Strength focus
- ETK-style mini ladders of KB Clean and Press with a 24 kg KB, alternating with pullups (1, 2, 3) - 3 rounds
Cooldown
- 20 minute gentle hill running
Total time: 45 minutes.
Exertion 7/10; Technique 8/10; Discomfort 2/10.
