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
Clean (2-2-2-2-2)
Metcon (Time)
4 Rounds for time of
7 Hang Power Snatch (95/65)
14 Hand Release Push Ups
21 Air Squats
Rx+
4 Rounds for time of
7 Hang Power Snatch (115/75)
14 Handstand Push Ups
21 Air Squats
Mobility
Lateral Opener/T-Spine Smash
