10/28/2014

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

Romanian Deadlift (3-3-3-3)

Barbell movement consisting of isolated hip extension with a constant angle of the knee.

Ring Push Ups (4×10)

Metcon (AMRAP – Reps)

3 Rounds for Reps

1:00 Wall Balls (20/14)

1:00 Burpees

1:00 Rest

Mobility

IT Band Smash/Couch Stretch