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

11/06/2014

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

Evil Wheel (3×8)

Hip Extension (3×10)

Metcon (AMRAP – Rounds and Reps)

5minute AMRAP

12 Kettlebell Swings (53/35)

9 Slam Balls (25/20)

6 Pull Ups

-Rest 3 Minutes-

Rx+

5minute AMRAP

12 Kettlebell Swings (70/53)

9 Slam Balls (30/25)

3 Muscle Ups

-Rest 3 minutes-

Metcon (AMRAP – Rounds and Reps)

5minute AMRAP

12 Kettlebell Swings (53/35)

9 Slam Balls (25/20)

6 Pull Ups

Rx+

5minute AMRAP

12 Kettlebell Swings (70/53)

9 Slam Balls (30/25)

3 Muscle Ups

Mobility

Banded Overhead/IT Band Smash

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