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

10/23/2014

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

Ring Dips (10 minute Volume)

Jumping Muscle Up (10 minute Volume)

Metcon (Time)

3 Rounds for Time

500m Row

12 Hang Kettlebell Snatch (R) (53/35)

12 Hang Kettlebell Snatch (L) (53/35)

12 Hand Release Push Ups

Rx+

3 Rounds for Time

750m Row

15 Hang Kettlebell Snatch (R) (53/35)

15 Hang Kettlebell Snatch (L) (53/35)

15 Hand Release Push Ups

Mobility

Lateral Opener/Posterior Chain Floss

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