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
Ring Dips (10 minute Volume)
Jumping Muscle Up (10 minute Volume)
Metcon (Time)
3 Rounds for Time
500m Row
12 Hang Kettlebell Snatch (R) (53/35)
12 Hang Kettlebell Snatch (L) (53/35)
12 Hand Release Push Ups
Rx+
3 Rounds for Time
750m Row
15 Hang Kettlebell Snatch (R) (53/35)
15 Hang Kettlebell Snatch (L) (53/35)
15 Hand Release Push Ups
Mobility
Lateral Opener/Posterior Chain Floss
