08/07/2014

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

Turkish Get Up (3x(3 each arm))

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP
5 Pull Ups
10 Wall Balls (20/14)
20 Double Unders

Rx+
5 Muscle Ups
10 Wall Balls (20/14)
50 Double Unders

Mobility

Shoulder Smash/Overhead Tissue Smash