04/29/2014

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

Back Squat (8-8-8)

Add weight each set

Gymnastics

Pull-ups

Athletes will perform 5-10 Pull Ups, if 10 Strict Pull Ups can be performed athletes are encouraged to add weight

Metcon

Metcon (Time)

2 Rounds for Time of:
30 Kettlebell Swings (53/35)
800m Run

Rx+
2 Rounds for Time of:
30 Kettlebell Swings (70/53)
800m Run

Mobility

Plantar Smash/Posterior Chain Floss