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

04/30/2014

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)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP
4 Power Cleans (135/95)
8 Toes-To-Bar
12 Hand Release Push Ups

Rx+
10 minute AMRAP
4 Power Cleans (185/125)
8 Toes-To-Bar
12 Hand Release Push Ups

Mobility

Lateral Opener/Olympic Wall Squat

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