09/15/2014

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

Hang Snatch (2-2-2-2-2)

Metcon (Time)

For time:
21-15-9
Thruster (75/55)
Burpee
-then-
800m Run

Rx+
For time:
21-15-9
Thruster (95/65)
Target Burpee
-then-
800m Run

Mobility

Plantar Smash/Sleeper Stretch