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

10/10/2014

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

Overhead Squat (3-3-3-3)

Metcon (Time)

3 Rounds for time

30 Double Unders

20 Wall Balls (20/14)

10 Pull Ups

Rx+

3 Rounds for time

50 Double Unders

25 Wall Balls

5 Muscle Ups

Mobility

Kettlebell Ankle Mobility/Couch Stretch

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