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

11/18/2014

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

Back Squat (1-1-1-1-1-1-1)

Griff (Time)

For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Mobility

Plantar Smash/IT Band Smash

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