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

01/07/2015

Main – WOD

View Public Whiteboard

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

Strict Press (3-3-3-3-3)

Metcon (AMRAP – Reps)

4 Rounds for Reps

1:00 Step Down Box Jumps (24/20)

1:00 Hand Release Push Ups

1:00 Sit Ups

1:00 Rest

Rx+

4 Rounds for Reps

1:00 Step Down Box Jumps (24/20)

1:00 Hand Release Push Ups

1:00 GHD Sit Ups

1:00 Rest

Mobility

Lateral Opener/Posterior Chain Floss

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