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

04/23/2014

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

Romanian Deadlift (5-5-5-5-5)

Barbell movement consisting of isolated hip extension with a constant angle of the knee.
Add weight each set, rest 90 seconds in between sets

Metcon

Metcon (AMRAP – Reps)

4 Rounds for Reps of:
:30 Power Snatch (95/65)
1:00 Step Down Box Jumps (24/20)
Rest 90 seconds

Rx+
4 Rounds for Reps of:
:30 Power Snatch (115/75)
1:00 Step Down Box Jumps (24/20)
Rest 90 seconds

Mobility

Posterior Chain Floss/Barbell Calf Smash

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