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

08/19/2014

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

Back Squat (10-10-10)

Strict Pull Up (3×5-10)

Metcon (AMRAP – Reps)

4 Rounds for Reps of
:30 Shoulder-To-Overhead (95/65)
:30 Jumping Air Squat
1:00 Slam Balls (25/20)
1:00 Rest

Rx+
4 Rounds for Reps of
:30 Shoulder-To-Overhead (115/75)
:30 Jumping Air Squat
1:00 Slam Balls (30/25)
1:00 Rest

Mobility

Barbell Quad Smash/Banded Overhead

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