07/21/2014

Main – WOD

View Public Whiteboard

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

Hang Snatch (2-2-2-2-2)

Metcon (Time)

3 Rounds for Time
4 Power Cleans (135/95)
8 Clapping Push Ups
24 Jumping Split Squats

Rx+
3 Rounds for Time
4 Power Cleans (185/125)
12 Clapping Push Ups
24 Jumping Split Squats

Mobility

Barbell Quad Smash/Banded Overhead