04/17/2014

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

Ring Dips (2-6 Reps Every Minute on the Minute for 10 minutes)

Metcon

Metcon (Time)

3-6-9-12-15
Thruster (95/65)
Over-the-Box Jumps (24/20)

Mobility

Lateral Opener/Overhead Rib Mobility