07/03/2014

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

Turkish Get Up (3x(3 each arm))

Metcon (Time)

3 Rounds for Time of
500m Row
12 Goblet Squats (53/35)
12 Hand Release Push Ups

Rx+
3 Rounds for Time of
500m Row
12 Goblet Squats (70/53)
12 Handstand Push Ups

Mobility

Shoulder Smash/IT Band Smash