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

10/09/2015

CrossFit Glendora – 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

Front Squat (Singles to Max)

Strict Pull Up (4×5-10)

Metcon (Time)

5 Rounds for Total Working Time

10 Thruster (95/65)

20 Double Unders

Rest 1 minute

Rx+

5 Rounds for Total Working Time

15 Thruster (115/75)

30 Double Unders

Rest 1 minute

Mobility

Barbell Quad Smash/Barbell Calf Smash

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