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

12/09/2014

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

Split Jerk (2-2-2-2-2)

Metcon (AMRAP – Rounds and Reps)

5minute AMRAP

12 Push Press (95/65)

12 Med Ball Cleans (20/14)

-3 minute Rest-

Rx+

5minute AMRAP

12 Push Press (115/75)

12 Med Ball Cleans (20/14)

-3 minute Rest-

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP

12 Push Press (95/65)

12 Med Ball Cleans (20/14)

Rx+

5 minute AMRAP

12 Push Press (115/75)

12 Med Ball Cleans (20/14)

Mobility

Sleeper Stretch/Couch Stretch

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