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

07/28/2014

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

Hang Clean (2-2-2-2-2)

Metcon (AMRAP – Reps)

3 Rounds for Reps of
:40 Shoulder -To-Overhead (95/65)
:40 Front Rack Lunges (95/65)
:40 Jumping Air Squat
1:00 Rest

Rx+
3 Rounds for Reps of
:40 Shoulder-To-Overhead (115/75)
:40 Front Rack Lunges (115/75)
:40 Jumping Air Squat
1:00 Rest

Mobility

Sleeper Stretch/Glute Smash

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