09/04/2014

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/Skill Work)

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP
5 Shoulder-To-Overhead (115/75)
10 Lunges
15 Sit Ups

Rx+
15 minute AMRAP
5 Shoulder-To-Overhead (155/105)
10 Lunges
15 GHD Sit Ups

Mobility

Shoulder Smash/Banded Overhead with External Rotation