06/02/2014

Main – WOD

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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

Mid-Hang Clean (2-2-2-2-2)

Hang Clean starting at mid-thigh

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP
10 Front Squats (95/65)
10 Hand Release Push Ups
10 Burpees

Rx+
10 minute AMRAP
10 Front Squats (135/95)
10 Hand Release Push Ups
10 Burpees

Mobility

Lateral Opener/Barbell Quad Smash