04/21/2014

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

1 Clean+1 Hang Clean+1 Jerk (5×1+1+1)

Metcon

Metcon (Time)

4 Rounds for Total Working Time
8 Hang Power Cleans (115/75)
15 Wall Balls (20/14)
Rest 1 minute

Rx+
4 Rounds for Total Working Time
8 Hang Power Cleans (155/105)
15 Wall Balls (20/14)
Rest 1 minute

Mobility

Barbell Quad Smash/Kettlebell Ankle Mobility