08/14/2014

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

Pistols (10 minute Volume)

Metcon (AMRAP – Rounds and Reps)

@11:00 begin:
10 minute AMRAP
10 Med Ball Cleans (20/14)
15 Kettlebell Swings (53/35)
25 Double Unders

Rx+
10 minute AMRAP
10 Med Ball Cleans (20/14)
15 Kettlebell Swings (70/53)
45 Double Unders

Mobility

Posterior Chain Floss/Olympic Wall Squat