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

11/23/2015

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

Hang Snatch (3-3-3-3-3)

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Mobility

Shoulder Smash/Plantar Smash/Quad Smash

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