9/15/2016

CF Megalodon – Masters

Warm-up

2 RDS-stagger start

10 cal assault bike

10 arm circles

10 leg swings

10 windmills

10 good mornings

10 PVC twists

stretch: wrist, hamstrings, hip flexors, shoulders

Get Ready

Learn sled pulls! partner up and switch off as necessary. Try for 2 x 100 m pulls

Weightlifting

Back Squat (7, 5, 3, 3, 1, 1, 1, )

increase weight if possible; can squat to box if necessary

Metcon

Metcon (Time)

2 – 3 RFT

10 Russian-KBS

10 russian twists with KB (10 each side)

10 bent over rows with your KBs

100m farmers carry with KBs
YOU WILL PROBABLY NEED VARIOUS DIFFERENT WEIGHTS OF KETTLEBELLS FOR THIS WOD!!!