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

08/27/2014

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

Rack Jerk (2-2-2-2-2)

Metcon (Time)

For time:
-400m Run-
16-12-8
Power Clean (135/95)
Bar-Facing Burpee
-400m Run-

Rx+
For time:
-400m Run-
16-12-8
Power Clean (185/125)
Bar-Facing Burpee
-400m Run-

Mobility

Plantar Smash/Shoulder Smash

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