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

08/22/2014

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

Front Squat (8-8-8)

Metcon (Time)

3 Rounds for Time of
21 Kettlebell Swings (53/35)
15 Burpees
9 Pull Ups

Rx+
3 Rounds for Time of
21 Kettlebell Swings (70/53)
15 Target Burpees
9 Chest-To-Bar Pull Ups

Mobility

Olympic Wall Squat with External Rotation/Overhead Tissue Smash

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