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

01/07/2016

CrossFit Glendora – 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

Evil Wheel (3×10)

Weighted Hip Extension (3×12 )

Metcon (Time)

For Time:

1000m Row

-then-

3 Rounds of

6 Deadlift (185/125)

12 Hand Release Push Ups

-then-

500m Row

Rx+

For Time:

1000m Row

-then-

3 Rounds of

10 Deadlift (225/155)

10 Handstand Push Up

-then-

1000m Row

Mobility

Posterior Chain Floss/Lateral Opener

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