04/25/2014

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 90 seconds in between sets

Metcon

Metcon (Time)

3 Rounds for time of:
500m Row
12 Lateral Step Ups (Right leg) (24/20)
12 Lateral Step Ups (Left leg) (24/20)
8 Kettlebell Push Press (Right arm) (53/35)
8 Kettlebell Push Press (Left Arm) (53/35)

Mobility

Shoulder Smash/Banded Sink