Main – WOD
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 (6-6-6)
add weight each set, rest 90 seconds
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Mobility
Barbell Quad Smash/Overhead w/ External Rotation Bias