01/27/2016

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

Hang Clean (Below Knee) (1-1-1-1-1-1-1)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Mobility

Couch Stretch/Banded Overhead with External Rotation