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

04/10/2015

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

Push Press (10-10-10)

Metcon (Time)

3 Rounds for Time

5 Pull Ups

10 Front Squats (135/95)

20 Slam Balls (25/20)

Rx+

3 Rounds for TIme

7 Chest-To-Bar Pull Ups

10 Front Squat (155/105)

20 Slam Balls (30/25)

Mobility

Banded Overhead with External Rotation/Barbell Quad Smash

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