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

11/19/2014

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

Push Jerk (3-3-3-3-3)

Metcon (AMRAP – Reps)

4 Rounds for Reps of

1:00 Russian Kettlebell Swing (70/53)

1:00 Burpees

1:00 Slam Balls (25/20)

1:00 Rest

Rx+

4 Rounds for Reps of

1:00 Russian Kettlebell Swings (88/70)

1:00 Target Burpees (6″)

1:00 Slam Balls (30/25)

1:00 Rest

Mobility

Shoulder Smash/Banded Overhead

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