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
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