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

08/28/2014

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

Turkish Get Up (3x(3 each arm))

Metcon (AMRAP – Reps)

Tabata (:20/:10 x 8)
Calorie Row
-Rest 1 minute-
Double Unders
-Rest 1 minute-
Slam Balls (25/20)

Rx+
Tabata (:20/:10 x 8)
Calorie Row
-Rest 1 minute-
Double Unders
-Rest 1 minute-
Slam Balls (30/25)

Mobility

Banded Overhead/Glute Smash

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