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

03/02/2016

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

Front Squat (3×10@60-70%)

Strict Pull Up (3×6-12)

Metcon (Time)

3 Rounds for Time

7 Power Clean & Jerks (135/95)

400m Run

Rx+

3 Rounds for Time

7 Power Clean & Jerk (155/105)

400m Run

Mobility

Plantar Smash/Banded Overhead

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