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
Back Squat (3-3-3-3-3)
Strict Pull Up (5×5-10)
Metcon (Time)
For Time:
800m Run
-Then-
2 Rounds of
5 Deadlifts (185/125)
20 Jumping Split Squats
-Then-
400m Run
Rx+
For Time:
800m Run
-Then-
2 Rounds of
5 Deadlifts (275/185)
20 Jumping Split Squats
-Then-
400m Run
Mobility
Barbell Quad Smash/Plantar Smash
