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 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
