Call: Ben: 626 224-8717 or Marc: 626 733-2799

01/02/2015

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

Dynamic Effort Back Squat (8×2@65%, every :30 for 4 minutes)

Metcon (Time)

4 Rounds for Time

12 Goblet Lunges (53/35, step back)

12 Slam Balls (25/20)

12 Toes-To-Bar

Rx+

4 Rounds for Time

18 Goblet Lunges (53/35, step back)

18 Slam Balls (25/20)

18 Toes-To-Bar

Mobility

Glute Smash/IT Band Smash

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