1/21/2015

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

Deadlift (2-2-2-2-2)

Metcon (AMRAP – Reps)

3 Rounds for Reps of

1:00 Slam Balls (25/20)

1:00 Toes-To-Bar

1:00 Wall Balls (20/14)

1:00 Rest

Rx+

3 Rounds for Reps of

1:00 Slam Balls (30/25)

1:00 Toes-To-Bar

1:00 Wall Balls (20/14, 12′)

1:00 Rest

Mobility

Posterior Chain Smash/Couch Stretch