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

09/16/2014

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

Back Squat (5-5-5)

Strict Pull Up (3×5-10)

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP
8 Hang Power Cleans (115/75)
10 Toes-To-Bar
14 Jumping Split Squat

Rx+
8 minute AMRAP
8 Hang Power Cleans (155/105)
10 Toes-To-Bar
14 Jumping Split Squats

Mobility

Lateral Opener/Barbell Quad Smash

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