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

11/21/2014

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

Front Squat (1-1-1-1-1-1-1)

Metcon (Time)

For Time:

1200m Row

12 Pull Ups

12 Step-Down Box Jumps (24/20)

12 Pull Ups

12 Step-Down Box Jumps (24/20)

Rx+

For Time:

1500m Row

5 Muscle Ups

15 Step-Down Box Jumps (24/20)

5 Muscle Ups

15 Step-Down Box Jumps (24/20)

Mobility

Barbell Quad Smash/Banded Overhead with External Rotation

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