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
Mid-Hang Clean (2-2-2-2-2)
Hang Clean starting at mid-thigh
Metcon (Time)
2 Rounds for time of
40 Russian Kettlebell Swings (70/53)
800m Run
Rx+
2 Rounds for time of
40 Russian Kettlebell Swings (88/70)
800m Run
Mobility
Plantar Smash/Posterior Chain Floss
