08/08/2014

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

Front Squat (1 Rep Max)

Metcon (Time)

For Time:
30 Kettlebell Swings (53/35)
800m Run

Rx+
For Time:
30 Kettlebell Swings (70/53)
800m Run

Mobility

Plantar Smash/Couch Stretch