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

09/30/2014

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

Back Squat (3-3-3-3-3)

Strict Pull Up (5×5)

Metcon (Time)

3 Rounds for time
15 Med Ball Clean Wall Balls (20/14)
15 Weighted Sit Ups (20/14)
15 Kettlebell Swings (53/35)

Rx+
3 Rounds for time
15 Med Ball Clean Wall Balls (20/14)
15 GHD Sit Ups
15 Kettlebell Swings (70/53)

Mobility

IT Band Smash/Couch Stretch

Leave a Reply

*

captcha

Please enter the CAPTCHA text