04/11/2014

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

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