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

02/10/2015

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

Split Jerk (2-2-2-2-2)

Metcon (Time)

4 Rounds for Time

3 Power Snatch (95/65)

6 Overhead Squat (95/65)

12 Hand Release Push Ups

24 Double Unders

Rx+

4 Rounds for Time

3 Power Snatch (135/95)

6 Overhead Squat (135/95)

12 Hand Release Push Ups

36 Double Unders

Mobility

Banded Overhead/Overhead Rib Mobility

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