01/20/2015

Main – WOD

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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

Split Jerk (2-2-2-2-2)

Metcon (Time)

5 Rounds for Time

20 Russian Kettlebell Swings (70/53)

200m Run

Rx+

5 Rounds for Time

20 Russian Kettlebell Swings (88/70)

200m Run

Mobility

Shoulder Smash/Plantar Smash