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

07/29/2014

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 (3×12)

Strict Pull Up (3×5-10)

Metcon (AMRAP – Rounds and Reps)

13 minute AMRAP
6 Hang Power Snatch (95/65)
12 Bar-Facing Burpees
18 Sit Ups

Rx+
13 AMRAP
6 Hang Power Snatch (115/75)
12 Bar-Facing Burpees
18 GHD Ups

Mobility

Barbell Quad Smash/Overhead Tissue Smash

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