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

08/25/2015

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

Back Squat (5×3@80-85%)

Metcon (Time)

3 Rounds for Time

10 Sumo Deadlift Hi-Pulls (53/35)

10 Goblet Squats

500m Row

Rx+

3 Rounds for Time

15 Sumo Deadlift Hi-Pulls (70/53)

15 Goblet Squats (70/53)

500m Row

Mobility

Banded Sink/Olympic Wall Squat with External Rotation

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