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

08/13/2014

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

Rack Jerk (2-2-2-2-2)

Metcon (Time)

For Time:
400m Run
-Then-
12-9-6
Hang Power Clean (135/95)
Toes-To-Bar
-Then-
400m Run

Rx+
For Time:
400m Run
-Then-
12-9-6
Hang Power Clean (155/105)
Toes-To-Bar
-Then-
400m Run

Mobility

Banded Sink/Plantar Smash

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