12/05/2014

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

Dynamic Effort Back Squat (10×2@60%, every :30 for 5min)

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

5 Power Cleans (135/95)

5 Push Jerks (135/95)

15 Sit Ups

Rx+

10min AMRAP

5 Power Cleans (185/125)

5 Push Jerks (185/125)

15 GHD Sit Ups

Mobility

Shoulder Smash/Hip External Rotation