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

12/10/2014

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

Deadlift (3-3-3-3-3)

Metcon (AMRAP – Rounds and Reps)

10minute AMRAP

10 Goblet Squats (53/35)

15 Kettlebell Swings (53/35)

20 Double Unders

Rx+

10minute AMRAP

10 Goblet Squats (70/53)

15 Kettlebell Swings (70/53)

40 Double Unders

Mobility

Posterior Chain Smash/Barbell Calf Smash

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