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

06/30/2014

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

Hang Clean (2-2-2-2-2)

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP
7 Thruster (95/65)
15 Slam Balls (25/20)
30 Double Unders

Rx+
10 minute AMRAP
7 Thruster (115/75)
15 Slam Balls (30/25)
45 Double Unders

Mobility

Barbell Quad Smash/Barbell Calf Smash

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