07/10/2014

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

Handstand Push-ups (12 minute Volume)

Metcon (Time)

For Time:
4 Rounds of
10 Goblet Squats (53/35)
15 Kettlebell Swings (53/35)
10 Step-Down Box Jumps (24/20)
-then-
1000m Row

Rx+
For Time:
4 Rounds of
10 Goblet Squats (70/53)
15 Kettlebell Swings (70/53)
10 Step-Down Box Jumps (24/20)
-then-
1000m Row

Mobility

Olympic Wall Squat with External Rotation/ IT Band Smash