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

10/02/2014

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

Ring Dips (10minute Volume)

Metcon (AMRAP – Rounds and Reps)

@ 11:00 begin:

12 minute AMRAP

12 Slam Balls (25/20)

12 Knees-To-Elbows

12 Hip Extensions

Rx+

12minute AMRAP

12 Slam Balls (30/25)

12 Knee-To-Elbows

12 Hip Extensions

Mobility

Banded Sink/ Overhead Tissue Smash

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