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

06/18/2014

Main – 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

Push Press (6-6-6)

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP
400m Run
10 Front Rack Lunges (95/65)
10 Slam Balls (25/20)

Rx+
20 minute AMRAP
400m Run
10 Front Rack Lunges (115/75)
10 Slam Balls (30/25)

Mobility

Shoulder/Glute/Plantar Smash

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