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
Dip Snatch (2-2-2-2-2)
Metcon (Time)
4 Rounds for Time of
5 Overhead Squats (95/65)
10 Slam Balls (25/20)
20 Double Unders
Rx+
4 Rounds for Time of
5 Overhead Squats (115/75)
10 Slam Balls (30/25)
40 Double Unders
Mobility
Shoulder Smash/Sleeper Stretch
