04/10/2014

Main – WOD

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Warm-up

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

Gymnastics

Handstand Push-ups (2-6 Reps Every Minute on the Minute)

12 Minute Handstand Push Up Volume

Metcon

Metcon (Time)

3 Rounds for time:
10 Deadlifts (155/105)
15 Slam Balls (25/20)
20 Jumping Split Squats

Rx+
3 Rounds for time:
10 Deadlifts (185/125)
15 Slam balls (30/25)
20 Jumping Split Squats