10/20/2014

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

2 Cleans+1 Jerk (5×2+1)

Metcon (AMRAP – Rounds and Reps)

12minute AMRAP

10 Thrusters (95/65)

10 Burpees

10 Slam Balls (25/20)

Rx+

12minute AMRAP

10 Thrusters (115/75)

10 Burpees

10 Slam Balls (30/25)

Mobility

Barbell Quad Smash/Banded Overhead