07/18/2014

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

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