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

11/14/2014

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

Front Squat (2-2-2-2)

Metcon (Time)

4 Rounds for Total Working Time

10 Burpee Box Jumps (24/20)

400m Run

-Rest 1 Minute-

Rx+

4 Rounds for Total Working Time

15 Burpee Box Jumps (24/20)

400m Run

-Rest 1 minute-

Mobility

Plantar Smash/IT Band Smash

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