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

08/01/2014

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

Overhead Squat (5-5-5)

Metcon (Time)

4 Rounds for Time of
7 Hang Power Cleans (95/65)
7 Front Squat (95/65)
250m Row

Rx+
4 Rounds for Time of
7 Hang Power Cleans (135/95)
7 Front Squat (135/95)
250m Row

Mobility

Shoulder Smash/ IT Band Smash

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