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

11/05/2014

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

Push Jerk (3-3-3-3-3)

Metcon (Time)

5 Rounds for Total Working Time

5 Power Clean & Jerk (135/95)

10 Hand Release Push Up

15 Air Squats

-Rest 1 Minute-

Rx+

5 Rounds for Total Working Time

5 Power Clean & Jerk (155/105)

10 Handstand Push Ups

15 Air Squats

-Rest 1 minute-

Mobility

Lateral Opener/Couch Stretch

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