06/10/2014

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

Back Squat (5-5-5)

Strict Pull Up (3×5-10)

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP
15 Kettlebell Swings (53/35)
10 Burpee Lateral Over-the-Box Jumps (20″)

Rx+
12 minute AMRAP
15 Kettlebell Swings (70/53)
10 Burpee Lateral Over-the-Box Jumps (20″)

Mobility

Overhead w/External Rotation/Couch Stretch