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

04/18/2014

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

Front Squat (8-8-8)

Add weight each set, rest 90 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP
14 Calorie Row
12 Kettlebell Squat Cleans (Alternating) (53/35)
10 Handstand Push Ups

Rx+
12 minute AMRAP
14 Calorie Row
12 Kettlebell Squat Cleans (Alternating) (70/53)
10 Handstand Push Ups

Mobility

Glute Smash/Posterior Chain Floss

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