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

11/03/2015

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

Back Squat (3×10@70-80%)

Metcon (Time)

For Time:

400m Run

21 Thruster (75/55)

400m Run

15 Thruster (75/55)

400m Run

9 Thruster (75/55)

Rx+

For Time:

400m Run

21 Thruster (115/75)

400m Run

15 Thruster (115/75)

400m Run

9 Thruster (115/75)

Mobility

Plantar Smash/Quad Smash/Olympic Wall Squat

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