5/27/2014

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

Dip Snatch (2-2-2-2-2)

Metcon (Time)

3 Rounds for time
12 Burpee Box Jumps (24/20)
12 Deadlifts (155/105)
12 Slam Balls (25/20)

Rx+
3 Rounds for time
12 Burpee Box Jumps (24/20)
12 Deadlifts (185/125)
12 Slam Balls (30/25)

Mobility

Posterior Chain Floss/Banded Overhead