01/30/2015

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

Dynamic Effort Back Squat (8×2@65%, every :30 for 4 minutes)

Metcon (AMRAP – Reps)

4 Rounds for Reps of

1:00 Step Down Box Jumps (24/20)

1:00 Lunges

1:00 Hand Release Push Ups

1:00 Rest

Rx+

4 Rounds for

1:00 Step Down Box Jumps (24/20)

1:00 Jumping Split Squats

1:00 Handstand Push Ups

1:00 Rest

Mobility

Lateral Opener/Posterior Chain Smash