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

10/09/2014

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

Turkish Get Up (3×3 each arm)

Metcon (Time)

4 Rounds for Total Working TIme of

5 Power Clean & Jerk (115/75)

10 Toes-To-Bar

200m Run

-Rest 1 minute in between rounds-

Rx+

4 Rounds for Total Working TIme of

5 Power Clean & Jerk (185/125)

10 Toes-To-Bar

200m Run

-Rest 1 minute in between rounds-

Mobility

Sleeper Stretch/Plantar Smash

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