CrossFit Glendora – WOD
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 Jerk+Jerk (5x(1+1))
Metcon (Time)
Interval “D.T.”
5 Rounds for Time
12 Deadlift (155/105)
9 Hang Power Clean (155/105)
6 Push Jerk (155/105)
Rest 1 minute
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Mobility
Posterior Chain Smash/IT Band Smash
