08/21/2014

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

Handstand Push-ups (12 minute Volume)

Metcon (AMRAP – Rounds and Reps)

4 Rounds for time of
5 Power Snatch (95/65)
20 Calorie Row
40 Double Unders

Rx+
4 Rounds for time of
5 Power Snatch (115/75)
20 Calorie Row
40 Double Unders

Mobility

Barbell Calf Smash/Lateral Opener