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

09/11/2014

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

Ring Dips (10 minute Volume)

Metcon (Time)

@ minute 11:00 begin
3 Rounds for time of
12 Goblet Lunges (53/35)
12 Kettlebell Swings (53/35)
24 Double Unders

Rx+
3 Rounds for time of
12 Goblet Lunges (70/53)
12 Kettlebell Swings (70/53)
48 Double Unders

Mobility

Banded Sink/Kettlebell Ankle Mobility

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