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
Dip Snatch (2-2-2-2-2)
Metcon (Time)
3 Rounds For Time of
200m Run
7 Power Cleans (135/95)
15 Hand Release Push Ups
Rx+
3 Rounds For TIme of
200m Run
7 Power Cleans (185/125)
15 Hand Release Push Ups
Mobility
Lateral Opener/Barbell Calf Smash