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

01/08/2015

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

Turkish Get Up (3x3each arm)

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

5 Power Cleans (135/95)

5 Shoulder-To-Overhead (135/95)

10 Toes-To-Bar

250m Row

Rx+

20min AMRAP

5 Power Cleans (155/105)

5 Shoulder-To-Overhead (155/105)

10 Toes-To-Bar

250m Row

Mobility

Couch Stretch/Sleeper Stretch

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