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
Clean+Hang Clean (5x(1+1))
Metcon (Time)
4 Rounds for time of
7 Deadlifts (185/125)
14 Hand Release Push Ups
21 Air Squats
Rx+
4 Rounds for time of
7 Deadlifts (255/175)
14 Hand Release Push Ups
21 Air Squats
Mobility
Posterior Chain Smash/Lateral Opener
