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

07/15/2014

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 (2-2-2-2-2)

Strict Pull Up (5×5-10 Pull Ups)

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP
5 Power Cleans (135/95)
10 Burpee Box Jumps (24/20)

Rx+
10 minute AMRAP
5 Power Cleans (185/125)
10 Burpee Box Jumps (24/20)

Mobility

Barbell Posterior Chain Smash/ Couch Stretch

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