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

11/06/2015

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

Front Squat (3×8@70-80%)

Strict Pull Up (3×5-10)

Metcon (Time)

4 Rounds for Total Working Time

8 Power Clean (135/95)

10 Hand Release Push Up

12 Jumping Air Squat

Rest 1 minute

Rx+

4 Rounds for Total Working Time

8 Power Clean (182/125)

10 Clapping Push Ups

12 Jumping Air Squat

Rest 1 minute

Mobility

Lateral Opener/Olympic Wall Squat with External Rotation

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