04/09/2015

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

Turkish Get Up (3x3each arm)

Metcon (Time)

4 Rounds for Time

500m Row

8 Burpee Step Ups (24/20) (alternating)

Rx+

4 Rounds for Time

500m Row

10 Burpee Box Jumps (24/20)

Mobility

IT Band Smash/Banded Sink