5/13/2014

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

Back Squat (8-8-8)

Add weight each set

strict pull-up (3×5-10)

pull-up with no kip

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP
15 Kettlebell Swings (53/35)
10 Burpee Box Jumps (24/20)

Rx+
8 minute AMRAP
15 Kettlebell Swings (70/53)
10 Burpee Box Jumps (24/20)

Mobility

Glute Smash with lacross ball/ Posterior Chain Floss