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
Back Squat (12×2@50%)
Metcon (Time)
4 Rounds for Time
7 Shoulder-To-Overhead (115/75)
14 Lunges
500m Row
Rx+
4 Rounds for Time
7 Shoulder-To-Overhead (135/95)
14 Jumping Split Squats
500m Row
Mobility
Glute Smash/Banded Overhead
