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

11/07/2014

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

Overhead Squat (2-2-2-2)

Metcon (Time)

3 Rounds for Time of

15 Calorie Row

10 Step-Down Box Jumps (24/20)

15 Sit Ups

Rx+

3 Rounds for Time of

15 Calorie Row

15 Step-Down Box Jumps (24/20)

15 GHD Sit Ups

Mobility

Posterior Chain Floss/T-Spine Smash

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