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

12/01/2015

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

3 Push Press+3 Power Jerk+3 Split Jerk (5 Unbroken Sets)

Metcon (Time)

7 Rounds for Total Working Time

10 T2B

15 Air Squats

10 Burpees

Rest 1 minute

Rx+

7 Rounds for Total Working Time

12 T2B

15 Jumping Air Squat

12 Target Burpees (6″)

Rest 1 minute

Mobility

Overhead Tissue Smas/Banded Overhead/Olympic Wall Squat

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