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

07/24/2014

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

Turkish Get Up (3x(3 each arm))

Metcon (Time)

4 Rounds for Total Working Time
15 Kettlebell Swings (53/35)
10 Toes-To-Bar
400m Run
-Rest 1 minute in between Rounds-

Rx+
4 Rounds for Total Working Time
15 Kettlebell Swings (70/53)
15 Toes-To-Bar
400m Run
-Rest 1 minute in between Rounds-

Mobility

Plantar Smash/Shoulder Smash

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