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

11/28/2014

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

Back Squat (12×2@50%)

Metcon (Time)

4 Rounds for Time

7 Shoulder-To-Overhead (115/75)

14 Lunges

500m Row

Rx+

4 Rounds for Time

7 Shoulder-To-Overhead (135/95)

14 Jumping Split Squats

500m Row

Mobility

Glute Smash/Banded Overhead

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