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

04/14/2014

Main – WOD

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Warm-up

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

Weightlifting

Snatch (2-2-2-2-2)

Drop in between reps, rest 60 seconds between each set

Metcon

Metcon (Time)

4 Rounds for time:
10 Pull Ups
200m Run
30 Double Unders (sub 60 singles)

Rx+
4 Rounds for time:
5 Muscle Ups
200m Run
30 Double Unders (sub 60 singles)

Mobility

Shoulder Capsule Smash/Calf Smash

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