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

10/13/2014

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

Snatch+Hang Snatch (5x(1+1))

Metcon (AMRAP – Reps)

3 Rounds for Reps of

2:00 Hang Clusters (95/65) (Drop every rep)

1:00 Lateral Burpee Over the Barbell

1:00 Rest

Rx+

3 Rounds for Reps of

2:00 Hang Clusters (135/95) (Drop every rep)

1:00 Lateral Burpee Over the Barbell

1:00 Rest

Mobility

IT Band Smash/Shoulder Smash

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