08/15/2014

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

Overhead Squat (4-4-4)

Metcon (Time)

4 Rounds for Time
5 Power Snatch (95/65)
15 Sit Ups
250m Row
Rest 1 minute in between rounds

Rx+
4 Rounds for Time
5 Power Snatch (135/95)
15 GHD Sit Ups
250m Row
Rest 1 minute in between rounds

Mobility

Banded Overhead w/ External Rotation/Couch Stretch