Main – WOD
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
Turkish Get Up (3x(3 each arm))
Metcon (AMRAP – Reps)
4 Rounds for Reps
:40 Power Clean (95/65)
:40 Thruster (95/65)
:40 Slam Ball (25/20)
1:00 Rest
Rx+
4 Rounds for Reps
:40 Power Clean (135/95)
:40 Thruster (135/95)
:40 Slam Ball (30/25)
1:00 Rest
Mobility
Banded Overhead/ IT Band Smash