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
Rack Jerk (1-1-1-1-1-1-1)
Metcon (AMRAP – Rounds and Reps)
15minute AMRAP
10 Deadlifts (155/105)
10 Kettlebell Push Press (R) (53/35)
10 Kettlebell Push Press (L) (53/35)
10 Lunges
Rx+
15minute AMRAP
10 Deadlifts (225/155)
10 Kettlebell Push Press (R) (53/35)
10 Kettlebell Push Press (L) (53/35)
20 Jumping Split Squat
Mobility
Posterior Chain Smash/Shoulder Smash
