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
Overhead Squat (5-5-5)
Metcon (Time)
4 Rounds for Time
5 Shoulder-To-Overhead (115/75)
7 Pull Ups
250m Row
Rx+
4 Rounds for Time
5 Shoulder-To-Overhead (155/105)
5 Muscle Ups
250m Row
Mobility
Shoulder Smash/Banded Sink