08/12/2014

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

Back Squat (10-10-10)

Strict Pull Up (3×5-10)

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP
10 Sumo Deadlift Hi-Pulls (53/35)
10 Goblet Squats (53/35)
10 Hand Release Push Ups

Rx+
8 minute AMRAP
10 Sumo Deadlift Hi-Pull (70/53)
10 Goblet Squats (70/53)
10 Hand Release Push Ups

Mobility

Lateral Opener/IT Band Smash