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
Back Squat (6-6-6)
Strict Pull Up (3×5-10)
Metcon (Time)
3 Rounds for time of
7 Hang Power Snatch (95/65)
14 Lateral Over-The-Box Jumps (20)
28 Double Unders
Rx+
3 Rounds for time of
7 Hang Power Snatch (115/75)
14 Lateral Over-The-Box Jumps (20)
28 Double Unders
Mobility
Calf Smash/ IT Band Smash