09/22/2014

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

Clean (2-2-2-2-2)

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP
5 Deadlift (185/125)
10 Clapping Push Ups
20 Double Unders

Mobility

Posterior Chain Smash/Lateral Opener