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

07/22/2014

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 – Reps)

4 Rounds for Reps of
1:00 Step Down Box Jumps (24/20)
1:00 Thruster (75/55)
1:00 Rest

Rx+
4 Rounds for Reps of
1:00 Step Down Box Jumps (24/20)
1:00 Thruster (95/65)
1:00 Rest

Mobility

Olympic Wall Squat/Couch Stretch

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