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

08/07/2015

CrossFit Glendora – 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

Push Press (5-5-5)

Supine Row (3×8-12)

Supine row with rings with feet on a box.

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Mobility

Banded Overhead with External Rotation/Couch Stretch/T-Spine Smash

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