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

10/07/2014

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

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

Strict Pull Up (5×5-10)

Metcon (AMRAP – Reps)

4 Rounds for Reps of

1:00 Calorie Row

1:00 Kettlebell Swing (53/35)

1:00 Rest

Rx+

4 Rounds for Reps of

1:00 Calorie Row

1:00 Kettlebell Swing (70/53)

1:00 Rest

Mobility

Banded Overhead/Glute Smash

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