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

11/13/2014

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

Evil Wheel (3×8)

Hip Extension (3×10)

Metcon (Time)

3 Rounds for Time

500m Row

10 Toes-To-Bar

20 Double Unders

Rx+

3 Rounds for Time

500m Row

20 Toes-To-Bar

40 Double Unders

Mobility

Kettlebell Ankle Mobility/Hip External Rotation

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