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

02/12/2015

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

Turkish Get Up (3x3each)

Metcon (Time)

7 Rounds for Total Working TIme

10 Step Down Box Jumps (24/20)

250m Row

Rest 1 minute in between Rounds

Rx+

7 Rounds for Total Working TIme

10 ReboundingBox Jumps (24/20)

250m Row

Rest 1 minute in between Rounds

Mobility

IT Band Smash/Rotator Cuff Smash/Sleeper Stretch

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