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

09/08/2014

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 (Time)

4 Rounds for time of
7 Deadlifts (185/125)
14 Hand Release Push Ups
21 Air Squats

Rx+
4 Rounds for time of
7 Deadlifts (255/175)
14 Hand Release Push Ups
21 Air Squats

Mobility

Posterior Chain Smash/Lateral Opener

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