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

01/22/2015

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

Evil Wheel (3×8)

Hip Extension (3×10-15)

Metcon (Time)

For Time:

18-15-12-9-6

Calorie Row

Hand Release Push Up

Step-Down Box Jumps (24/20)

Rx+

For Time:

18-15-12-9-6

Calorie Row

Handstand Push Ups

Step-Down Box Jumps (24/20)

Mobility

Lateral Opener/Overhead Rib Mobility

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