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

10/12/2015

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

Snatch (1-1-1-1-1-1-1)

Metcon (Time)

5 Rounds for Time

5 Hang Power Snatch (95/65)

10 Overhead Squat (95/65)

200m Run

Rx+

5 Rounds for Time

5 Hang Power Snatch (135/95)

10 Overhead Squat (135/95)

200m Run

Mobility

Shoulder Smash/Sleeper Stretch/Plantar Smash

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