5/6/2014

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 (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