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

02/22/2016

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

Hang Muscle Clean+Front Squat (5x(3+3))

Metcon (Time)

5 Rounds for Total Working Time

5 Deadlift (115/75)

5 Hang Clean (full) (115/75)

20 Double Unders

Rest 1 minute

Rx+

5 Rounds for Total Working Time

7 Deadlift (155/105)

7 Hang Clean (full) (155/105)

50 Double Unders

Rest 1 minute

Mobility

Posterior Chain Floss/Couch Stretch

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