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

07/17/2014

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

Pistols (10 minute Volume)

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP
4 Power Snatch (95/65)
14 Jumping Air Squats
24 Double Unders

Rx+
12 minute AMRAP
4 Power Snatch (135/95)
14 Jumping Air Squats
44 Double Unders

Mobility

T-Spine Smash/ IT Band Smash

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