01/19/2015

Main – WOD

View Public Whiteboard

CFG warm up (No Measure)

400m run or 500m row

10 figure 8 shoulder swings

5 inch worms

2 rounds of

10 walking lunges

10 overhead squats

10 situps

5 pullups

20 double unders

Back Squat (3×5@80-85%)

Strict Pull Up (3×5-10)

Metcon (AMRAP – Rounds and Reps)

8min AMRAP

7 Hang Power Cleans (115/75)

7 Bar-Facing Burpees

Rx+

8min AMRAP

7 Hang Power Cleans (155/105)

7 Bar-Facing Burpees

Mobility

IT Band Smash/Overhead Tissue Smash