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

07/14/2014

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 (Time)

4 Rounds for Time
12 Med-Ball Cleans (20/14)
12 Overhead Weighted Walking Lunges (20/14)
12 Hand Release Push Ups

Rx+
4 Rounds for Time
12 Med-Ball Cleans (20/14)
12 Overhead Weighted Walking Lunges (20/14)
12 Handstand Push Ups

Mobility

Lateral Opener/Hip External Rotation with Flexion

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