12/03/2014

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

Strict Press (5-5-5-5)

Metcon (AMRAP – Reps)

4 Rounds for Reps of

1:00 Step Down Box Jumps (24/20)

1:00 Wall Balls (20/14)

1:00 Toes-To-Bar

Mobility

Banded Overhead/Couch Stretch