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

07/08/2014

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

Back Squat (3-3-3-3-3)

Strict Pull Up (5×5-10)

Metcon (Time)

For Time:
800m Run
-Then-
2 Rounds of
5 Deadlifts (185/125)
20 Jumping Split Squats
-Then-
400m Run

Rx+
For Time:
800m Run
-Then-
2 Rounds of
5 Deadlifts (275/185)
20 Jumping Split Squats
-Then-
400m Run

Mobility

Barbell Quad Smash/Plantar Smash

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