09/09/2014

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

Back Squat (5-5-5)

Strict Pull Up (3×5-10)

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP
6 Hang Kettlebell Power Clean (R) (53/35)
6 Hang Kettlebell Power Clean (L) (53/35)
8 Kettlebell-Facing Burpees

Rx+
9 minute AMRAP
6 Hang Kettlebell Power Clean (R) (70/53)
6 Hang Kettlebell Power Clean (L) (70/53)
8 Kettlebell-Facing Burpees

Mobility

Posterior Chain Floss/Couch Stretch