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

10/31/2014

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

Front Squat (2-2-2-2-2)

Metcon (AMRAP – Rounds and Reps)

15minute AMRAP

7 Step Down Box Jumps (24/20)

10 Thrusters (95/65)

15 Slam Balls (25/20)

Rx+

15minute AMRAP

7 Step Down Box Jumps (24/20)

10 Thrusters (115/75)

15 Slam Balls (30/25)

Mobility

Barbell Quad Smash/Sleeper Stretch

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