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

11/12/2014

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

Romanian Deadlift (3-3-3-3)

Barbell movement consisting of isolated hip extension with a constant angle of the knee.

Ring Dips (4×5-10)

Metcon (AMRAP – Rounds and Reps)

8minute AMRAP

5 Thrusters (95/65)

10 Slam Balls (25/20)

Rx+

8minute AMRAP

5 Thrusters (115/75)

10 Slam Balls (30/25)

Mobility

Couch Stretch/Posterior Chain Floss

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