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

12/02/2014

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

Mid-Hang Clean (2-2-2-2-2)

Hang Clean starting at mid-thigh

Metcon (Time)

2 Rounds for time of

40 Russian Kettlebell Swings (70/53)

800m Run

Rx+

2 Rounds for time of

40 Russian Kettlebell Swings (88/70)

800m Run

Mobility

Plantar Smash/Posterior Chain Floss

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