12/31/2014

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

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

Metcon (AMRAP – Rounds and Reps)

20minute AMRAP

5 Burpee Box Jumps (24/20)

10 Wall Balls (20/14)

200m Run

Mobility

Plantar Smash/Posterior Chain Smash