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

12/08/2014

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 (7×1@90%)

Metcon (Time)

4 Rounds for Time

6 Pull Ups

10 Slam Balls (25/20)

16 Jumping Split Squats

Rx+

4 Rounds for Time

10 Chest-To-Bar Pull Ups

10 Slam Balls (30/25)

20 Jumping Split Squats

Mobility

Glute Smash/Banded Overhead with External Rotation

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