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

11/18/2015

CrossFit Glendora – 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

1 Turkish Get Up+3 Windmill (5 sets on each arm)

Ring Plank Hold (5×15-30sec)

Metcon (AMRAP – Rounds and Reps)

10minute AMRAP

7 Hang Power Snatch (95/65)

14 Step Back Lunges

21 Double Unders

Rx+

10minute AMRAP

7 Hang Power Snatch (135/95)

14 Jumping Split Squat

42 Double Unders

Mobility

Olympic Wall Squat/Banded Overhead

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