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
Mid-Hang Clean (2-2-2-2-2)
Hang Clean starting at mid-thigh
Metcon (Time)
3 Rounds For Time of
14 Kettlebell Power Cleans (alt) (53/35)
7 Lateral Step Ups (R) (53/35, 24/20)
7 Lateral Step Ups (L) (53/35,24/20)
7 Kettlebell Push Press (L) (53/35)
7 Kettlebell Push Press (R) (53/35)
Mobility
Overhead Rib Mobility/Quad Smash