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

04/16/2014

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

Push Press (10-10-10)

Add weight each set, rest 90 seconds between each set

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP
5 Deadlifts (185/125)
10 Wall Balls (20/14)
15 Weighted Sit Ups (20/14)

Rx+
15 minute AMRAP
5 Deadlifts (225/155)
10 Wall Balls (20/14)
15 Weighted Sit ups (20/14)

Mobility

Banded Overhead with External Rotation/ Olympic Wall Squat with External Rotation Bias

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