11/14/16
CF Megalodon – Masters
Warm-up
Warm up: 400 m
THEN 2 RDS:
10 Windmill
10 Leg swings
10 Good mornings
10 Wall balls
10 banded side steps
Wrist stretch, front rack, calves/Achilles, wall birth
Weightlifting
FRONT SQUAT BOX SQUATS
Front Squat
FRONT SQUAT BOX SQUATS
rest as needed between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
WOD 12 min AMRAP
10 Bench dips
20 Flutter kicks
400 m row
10 deadlift
20 R-KBS
SCALED: 10 min AMRAP—row is 250
CASH OUT: Mobilize: childs pose, hamstring stretch, glute stretch
