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

10/30/2014

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

Turkish Get Up (3x3ea)

Metcon (Time)

4 Rounds for Time

250m Row

20 Kettlebell Swings (53/35)

20 Sit Ups

Rx+

4 Rounds for Time

250m Row

20 Kettlebell Swings (53/35)

20 GHD Sit Ups

Mobility

Rotator Cuff Smash/T-Spine Smash

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