12/23/2016
CF Megalodon – Masters
Warm-up
Run 100
10 Push Ups
Run 100
10 Wall Balls
Run 100
Tin Soldiers
Mobility
Tissue Smash:
Chest
Lats
IT Band
Calves
Weightlifting
Bench Press (5 x 5)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
Run 200
Bear Crawl
15 Step ups/Box Jumps
POST WOD
Tabata style plank
8 rds @ 30:15
