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

08/11/2014

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

Clean+Hang Clean (5x(1+1))

Metcon (Time)

5 Rounds for Time of
5 Thrusters (95/65)
5 Burpee Box Jumps (24/20)

Rx+
5 Rounds for Time of
5 Thrusters (135/95)
5 Burpee Box Jumps (24/20)

Mobility

Barbell Quad Smash/T-Spine Smash

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