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

08/10/2015

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

Pause Snatch+Snatch (5x(1+1))

Metcon (Time)

4 Rounds for Total Working Time

10 OHS (95/65)

15 Sit ups

20 Double Unders

Rest 1 minute

Rx+

4 Rounds for Total Working TIme

10 OHS (135/95)

15 GHD Sit Ups

30 Double Unders

Rest 1 minute

Mobility

Shoulder Smash/Sleeper Stretch

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