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

06/17/2015

CrossFit Glendora – WOD

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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

Single Arm Kettlebell Press (6-6-6)

Supine Row (3×10)

Supine row with rings with feet on a box.

Metcon (Time)

5 Rounds for Total Working Time

4 Hang Power Snatch (95/65)

8 Pull Ups

12 Wall Balls (20/14)

Rest 1 minute

Rx+

5 Rounds for Total Working Time

4 Hang Power Snatch (135/95)

8 Chest To Bar Pull Ups

16 Wall Balls (20/14)

Rest 1 minute

Mobility

Banded Overhead with External Rotation/Couch Stretch

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