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

09/10/2014

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 (AMRAP – Rounds and Reps)

15 minute AMRAP
200m Run
7 Power Cleans (135/95)
15 Slam Balls (25/20)

Rx+
15 minute AMRAP
200m Run
7 Power Cleans (155/105)
15 Slam Balls (30/25)

Mobility

Plantar Smash/Shoulder Smash

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