02/16/2015

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%)

Pull-ups (3×5-10)

Metcon (AMRAP – Rounds and Reps)

8min AMRAP

5 Cleans(full) (135/95)

15 Double Unders

Rx+

8min AMRAP

5 Cleans(full) (155/105)

25 Double Unders

Mobility

Barbell Calf Smash/Olympic Wall Squat