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

11/17/2014

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

Clean and Jerk (1-1-1-1-1-1-1)

Metcon (Time)

4 Rounds for Time

5 Hang Power Snatch (95/65)

10 Wall Balls (20/14)

15 Sit Ups

Rx+

4 Rounds for Time

5 Hang Power Snatch (115/75)

10 Wall Balls (20/14, 12′)

15 GHD Sit Ups

Mobility

Couch Stretch/T-Spine Smash

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