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

10/24/2014

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

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Metcon (AMRAP – Rounds and Reps)

12minute AMRAP

10 Step Down Box Jumps (24/20)

8 Wall Balls (20/14)

6 Pull Ups

Rx+

12minute AMRAP

10 Step Down Box Jumps (24/20)

8 Wall Balls (20/14, 12′)

3 Muscle Ups

Mobility

Sleeper Stretch/Overhead Tissue Smash

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