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

Back Squat (2-2-2-2-2)

Strict Pull Up (5×5)

Metcon (Time)

2 Rounds for Total Working Time

5 Power Clean & Jerks (135/95)

10 Toes-To-Bar

800m Run

-Rest 2 minutes in between Rounds-

Rx+

2 Rounds for Total Working TIme

5 Power Clean & Jerks (185/125)

10 Toes-To-Bar

800m Run

-Rest 2 minutes in between Rounds-

Mobility

Plantar Smash/Banded Overhead