5/20/2014

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 (6-6-6)

Add weight each set

strict pull-up (3×5-10)

pull-up with no kip

Metcon (AMRAP – Reps)

3 Rounds for Reps of
1:00 Slam Balls (25/20)
:30 Goblet Squats (53/35)
:30 Kettlebell Swings (53/35)
1:00 Rest

Rx+
3 Rounds for Reps of
1:00 Slam Balls (30/25)
:30 Goblet Squats (70/53)
:30 Kettlebell Swings (70/53)
1:00 Rest

Mobility

Couch Stretch/Quad Smash