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

08/25/2014

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

Clean+Hang Clean (5x(1+1))

Metcon (AMRAP – Rounds and Reps)

Interval “Jack”
5 minute AMRAP
10 Push Press (115/75)
10 Kettlebell Swings (53/35)
10 Step Down Box Jumps (24/20)
-Rest 3 minutes-

Metcon (AMRAP – Rounds and Reps)

Interval “Jack” pt. 2
5 minute AMRAP
10 Push Press (115/75)
10 Kettlebell Swings (53/35)
10 Step Down Box Jumps (24/20)

Mobility

T-Spine Smash/IT Band Smash

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