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

10/06/2014

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

Clean (2-2-2-2-2)

Metcon (Time)

4 Rounds for time of

7 Hang Power Snatch (95/65)

14 Hand Release Push Ups

21 Air Squats

Rx+

4 Rounds for time of

7 Hang Power Snatch (115/75)

14 Handstand Push Ups

21 Air Squats

Mobility

Lateral Opener/T-Spine Smash

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