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
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