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

11/20/2014

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

Turkish Get Up (3×3 each arm)

Metcon (AMRAP – Rounds and Reps)

15minute AMRAP

6 Deadlifts (185/125)

12 Hand Release Push Ups

18 Lunges

Rx+

15minute AMRAP

6 Deadlifts (225/155)

12 Handstand Push Ups

18 Lunges

Mobility

Posterior Chain Smash/Lateral Opener

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