2-9-15

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

Front Squat (85-90%)

Strict Pull Up (3x 5-10)

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

8 wall balls (20/14)

8 slamballs (25/20)

8 burpees

R+

10 min AMRAP

8 wall balls to the 12 foot (20/14)

8 slamballs (30/25)

8 target burpees