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

02/02/2016

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

Metcon (No Measure)

10min EMOM

Even: 4 Tempo Goblet Squat 43X1 (53/35)

Odd: 30sec Kettlebell Swing (53/35)

Metcon (Time)

7 Rounds for Total Working Time

10 Hang Power Clean (Below Knee) (115/75)

200m Run

Rest 1 minute

Rx+

7 Rounds for Total Working Time

10 Hang Power Clean (Below Knee) (155/105)

200m Run

Rest 1 minute

Mobility

Plantar Smash/Couch Stretch

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