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

08/18/2014

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

Snatch Hi-Pull+Hang Snatch (5×2 (1+1))

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP
12 Wall Balls (20/14)
6 Deadlifts (185/125)

Rx+
9 minute AMRAP
12 Wall Balls (20/14)
6 Deadlifts (255/175)

Mobility

Posterior Chain Smash/Shoulder Smash

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