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

07/25/2014

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

Front Squat (2-2-2-2-2)

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP
5 Deadlift (185/125)
10 Slam Balls (25/20)
20 Double Unders

Rx+
12 minute AMRAP
5 Deadlift (275/185)
10 Slam Balls (30/25)
40 Double Unders

Mobility

Barbell Posterior Chain Smash/Barbell Calf Smash

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