07/16/2014

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

Push Press (3-3-3-3-3)

Metcon (Time)

3 Rounds for Total Working Time of
10 Toes-To-Bar
15 Goblet Squats (53/35)
800m Run
-Rest 2 minutes in between Rounds-

Rx+
3 Rounds for Total Working Time of
15 Toes-To-Bar
15 Goblet Squats (70/53)
800m Run
-Rest 2 minutes in between Rounds-

Mobility

Plantar Smash/Quad Smash