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
Back Squat (8-8-8)
Add weight each set
strict pull-up (3×5-10)
pull-up with no kip
Metcon (Time)
3 Rounds for Time of
10 Toes-To-Bar
10 Power Snatch (95/65)
400m Run
Rx+
3 Rounds for Time of
10 Toes-To-Bar
10 Power Snatch (115/75)
400m Run
Mobility
Olympic Wall Squat/Overhead with External Rotation Bias