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

02/19/2015

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

Evil Wheel (3×10)

Hip Extension (3×10-15)

Metcon (AMRAP – Rounds and Reps)

20minute AMRAP

250m Row

12 Burpee Step Ups (24/20) (alternating)

12 Slam Balls (25/20)

Rx+

20minute AMRAP

250m Row

12 Burpee Box Jumps (24/20)

12 Slam Balls (30/25)

Mobility

Hip External Rotation/IT Band Smash

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