5/23/2014

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

Overhead Squat (5-5-5-5)

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP
5 Thruster (95/65)
10 Front Rack Lunges (95/65)
15 Sit Ups

Rx+
10 minute AMRAP
5 Thruster (115/75)
10 Front Rack Lunges (115/75)
15 GHD Sit ups

Mobility

Shoulder Capsule Smash/Barbell Quad Smash