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

12/01/2014

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 (3×2@85-90%)

Strict Chin Up (3×5-10)

Metcon (AMRAP – Rounds and Reps)

8min AMRAP

7 Thrusters (95/65)

7 Bar-Facing Burpees

Rx+

8min AMRAP

7 Thrusters (135/95)

7 Bar-Facing Burpees

Mobility

Barbell Quad Smash/IT Band Smash

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