06/27/2014

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

Front Squat (5-5-5)

Metcon (Time)

4 Rounds for Total Working Time of
400m Run
10 Burpee Box Jumps (24/20)
1:00 Rest

Rx+
4 Rounds for Total Working Time of
400m Run
15 Burpee Box Jumps (24/20)
1:00 Rest

Mobility

Plantar Smash/Sleeper Stretch