10/16/2014

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

Handstand Push-ups (12 minute Volume/Skill Work)

Metcon (AMRAP – Reps)

Tabatta:
Sumo Deadlift Hi-Pull (53/35)
Air Squats
Hand Release Push Ups
-Rest 1 minute in between rounds-

Rx+
Tabatta
Sumo Deadlift Hi-Pull (70/53)
Air Squats
Hand Release Push Ups
-Rest 1 minute in between rounds-

Mobility

T-Spine Smash/Lateral Opener