05/01/2014

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 EMOM for 10 minutes)

Metcon

Metcon (Time)

4 Rounds for Total Working Time of:
16 Calorie Row
16 Sumo Deadlift High Pull (53/35)
16 Jumping Split Squats
Rest 1:00

Rx+
4 Rounds for Total Working Time of:
16 Calorie Row
16 Sumo Deadlift High Pulls (70/53)
16 Jumping Split Squats
Rest 1:00

Mobility

Banded Sink/Quad Smash with Foam Foller