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

08/17/2015

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 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

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