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

04/08/2015

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

Hovering Romanian Deadlift (3×8)

Strict Pull Up (3×5-10)

Metcon (Time)

4 Rounds for Total Working Time

8 Hang Power Cleans (115/75)

10 Hand Release Push Ups

12 Wall Balls (20/14)

Rest 1 minute in between Rounds

Rx+

4 Rounds for Total Working Time

8 Hang Power Cleans (155/105)

12 Hand Release Push Ups

18 Wall Balls (20/14)

Rest 1 minute in between Rounds

Mobility

Lateral Opener/RC Squat

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