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

11/10/2014

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

Snatch (1-1-1-1-1-1-1)

Metcon (Time)

Interval “D.T.”

5 Rounds for Total Working Time

12 Deadlifts (115/75)

9 Hang Power Cleans (115/75)

6 Push Jerks (115/75)

-Rest 1 minute-

Rx+

Interval “D.T.”

5 Rounds for Total Working Time

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

-Rest 1 minute-

Mobility

Posterior Chain Smash/Banded Overhead with External Rotation

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