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
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