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

07/09/2014

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

Romanian Deadlift (3-3-3-3-3)

Barbell movement consisting of isolated hip extension with a constant angle of the knee.

Ring Push Ups (5×5-15)

Metcon (AMRAP – Reps)

4 Rounds for Reps of
1:00 Wall Balls (20/14)
1:00 Weighted Sit Up (20/14)
1:00 Rest

Rx+
4 Rounds for Reps of
1:00 Wall Balls (20/14)
1:00 GHD SIt Ups
1:00 Rest

Mobility

Posterior Chain Floss/Lateral Opener

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