Main – WOD
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
Hovering Romanian Deadlift (3×8)
Strict Pull Up (3×5-10)
Metcon (Time)
4 Rounds for Total Working Time
8 Hang Power Cleans (115/75)
10 Hand Release Push Ups
12 Wall Balls (20/14)
Rest 1 minute in between Rounds
Rx+
4 Rounds for Total Working Time
8 Hang Power Cleans (155/105)
12 Hand Release Push Ups
18 Wall Balls (20/14)
Rest 1 minute in between Rounds
Mobility
Lateral Opener/RC Squat
