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

11/26/2014

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

Deadlift (5-5-5-5)

Metcon (Time)

3 Rounds for Total Working Time

400m Run

10 Goblet Squats (53/35)

15 Sit Ups

-Rest 1 Minute-

Rx+

3 Rounds for Total Working Time

400m Run

10 Goblet Squats (70/53)

20 GHD Sit Ups

-Rest 1 Minute-

Mobility

Plantar Smash/Posterior Chain Floss

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