Main – WOD
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
Weightlifting
Overhead Squat (5-5-5-5-5)
Rest 60 seconds in between sets
Metcon
Metcon (Time)
5 Rounds for time:
12 Kettlebell Power Cleans (alternating (53/35)
12 Weighted Sit Ups (25/15)
12 Hand Release Push Ups
Rx+
5 Rounds for time:
12 Kettlebell Power Cleans (alternating) (70/53)
12 Weighted Sit Ups (25/15)
12 Hand Release Push Ups
Mobility
Lateral Opener/Banded Sink