12/30/2014

Main – WOD

View Public Whiteboard

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

Split Jerk (2-2-2-2-2)

Metcon (Time)

4 Rounds for Time

12 Kettlebell Swings (53/35)

12 Hand Release Push Ups

24 Double Unders

Rx+

4 Rounds for Time

15 Kettlebell Swings (70/53)

15 Hand Release Push Ups

50 Double Unders

Mobility

Lateral Opener/Shoulder Smash