09/02/2014

Main – WOD

View Public Whiteboard

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