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

11/04/2014

Main – WOD

View Public Whiteboard

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 (2-2-2-2-2)

Strict Pull Up (5×5-10)

Metcon (AMRAP – Rounds and Reps)

8minute AMRAP

5 Hang Power Snatch (95/65)

10 Bar-Facing Burpees

20 Double Unders

Rx+

8minute AMRAP

5 Hang Power Snatch (115/75)

10 Bar-Facing Burpees

30 Double Unders

Mobility

Barbell Quad Smash/Barbell Calf Smash

Leave a Reply

*

captcha

Please enter the CAPTCHA text