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

09/28/2015

CrossFit Glendora – 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

Split Jerk (1-1-1-1-1-1-1)

Metcon (Time)

4 Rounds for Time

10 Pull Ups

10 Shoulder to Overhead (115/75)

25 Double Unders

Rx+

4 Rounds for Time

10 Chest to Bar Pull Ups

10 Shoulder to Overhead (155/105)

50 Double Unders

Mobility

Barbell Quad Smash/Banded Overhead

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