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

01/23/2015

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

Metcon (AMRAP – Reps)

5 Rounds for Reps of

:45 Thrusters (95/65)

:45 Pull Ups

1:30 Rest

Rx+

5 Rounds for Reps of

:45 Thrusters (115/75)

:45 Chest To Bar Pull Ups

1:30 Rest

Mobility

Banded Overhead/Barbell Quad Smash

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