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

10/08/2014

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

Rack Jerk (1-1-1-1-1-1-1)

Metcon (AMRAP – Rounds and Reps)

15minute AMRAP

10 Deadlifts (155/105)

10 Kettlebell Push Press (R) (53/35)

10 Kettlebell Push Press (L) (53/35)

10 Lunges

Rx+

15minute AMRAP

10 Deadlifts (225/155)

10 Kettlebell Push Press (R) (53/35)

10 Kettlebell Push Press (L) (53/35)

20 Jumping Split Squat

Mobility

Posterior Chain Smash/Shoulder Smash

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