Call Ben: 626 224-8717

09/26/2014

Main – WOD

View Public Whiteboard

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

Overhead Squat (3-3-3-3)

Metcon (Time)

For time:
21-15-9
Kettlebell Swing (53/35)
Slam Balls (25/20)
Lateral Burpee Over-The-Kettlebell

Rx+
For time:
21-15-9
Kettlebell Swing (70/53)
Slam Balls (30/25)
Lateral Burpee Over-The-Kettlebell

Mobility

Banded Sink/T-Spine Smash

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