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

02/20/2015

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

Dynamic Effort Back Squat (10×2@60%, every 30sec for 5 minutes)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Mobility

Barbell Quad Smash/Banded Overhead with External Rotation

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