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

02/01/2016

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

Muscle Snatch from PP+OHS (5x(3+3), technique > load)

Metcon (AMRAP – Rounds and Reps)

8minute AMRAP

6 OHS (95/65)

6 Lateral Burpees Over the Barbell

Rx+

8minute AMRAP

8 OHS (135/95)

8 Lateral Burpees Over the Barbell

Mobility

Shoulder Smash/Banded Overhead with External Rotation

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