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

08/19/2015

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

Rear Foot Elevated Squats (6-6-6 (each leg))

Evil Wheel (3×10)

Metcon (Time)

100 Burpees for TIme

@the top of even minutes, starting at 0:00 do 7 Wall Balls (20/14)

Rx+

150 Burpees for Time

@the top of even minutes, starting at 0:00 do 10 Wall Balls (20/14)

Mobility

Glute Smash/Olympic Wall Squat

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