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
Snatch (2-2-2-2-2)
Drop in between reps, rest 60 seconds between each set
Metcon
Metcon (Time)
4 Rounds for time:
10 Pull Ups
200m Run
30 Double Unders (sub 60 singles)
Rx+
4 Rounds for time:
5 Muscle Ups
200m Run
30 Double Unders (sub 60 singles)
Mobility
Shoulder Capsule Smash/Calf Smash
