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
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