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

01/09/2015

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 Front Squat (10×2@60%, every :30 for 5 minutes)

Metcon (Time)

5 Rounds for Time

7 Pull Ups

14 Front Rack Lunges (75/55, step back)

21 Double Unders

Rx+

5 Rounds for Time

7 Chest-To-Bar Pull Ups

14 Front Rack Lunges (115/75)

28 Double Unders

Mobility

Banded Overhead with External Rotation/Posterior Chain Smash

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