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

10/29/2015

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

Evil Wheel (3×10)

Weighted Hip Extension (3×10)

Metcon (Time)

7 Rounds for Total Working Time

10 Sumo Deadlift Hi-Pull (53/35)

10 Toes To Bar

200m Run

Rest 1 minute

Rx+

7 Rounds for Total Working Time

12 Sumo Deadlift Hi-Pull (70/53)

12 Toes To Bar

200m Run

Rest 1 minute

Mobility

Banded Sink/Plantar Smash

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