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

07/06/2015

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

Pause Jerk+Jerk (5x(1+1))

Metcon (Time)

7 Rounds For Total Working Time

7 Deadlift (155/105)

14 Wall Balls (20/14)

Rest 1 minute

Rx+

7 Rounds For Total Working Time

7 Deadlift (225/155)

14 Wall Balls (20/14, 12′)

Rest 1 minute

Mobility

Posterior Chain Floss/RC Squat

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