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

11/11/2014

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

Pistols (3×10 (alternating))

Strict Pull Up (3×5-10)

Metcon (AMRAP – Rounds and Reps)

12minute AMRAP

8 Goblet Squats (53/35)

10 Hand Release Push Ups

12 Kettlebell Swings (53/35)

Rx+

12minute AMRAP

8 Goblet Squats (70/53)

10 Hand Release Push Ups

12 Kettlebell Swings (70/53)

Mobility

Lateral Opener/Sleeper Stretch

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