09/29/2014

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

Snatch+Hang Snatch (5x(1+1))

Metcon (AMRAP – Rounds and Reps)

10minute AMRAP
5 Hang Power Cleans (125/85)
5 Shoulder-To-Overhead (125/85)
25 Double Unders

Rx+
10minute AMRAP
5 Hang Power Cleans (165/115)
5 Shoulder-To-Overhead (165/115)
50 Double Unders

Mobility

Barbell Calf Smash/Rotator Cuff Smash