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

11/20/2015

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

3 Hang Power Clean+3 Thruster+3 Split Jerk (5 Unbroken Sets, increase weight each set)

Metcon (Time)

3 Rounds for Total Working Time

500m Row

21 Wall Balls (20/14)

12 Deadlift (155/105)

Rest 1 minute

Mobility

Posterior Chain Smash/Figure-4 Stretch

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