Main – WOD
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