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

12/11/2014

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

Turkish Get Up (3x3each arm)

Metcon (Time)

7 Rounds for time

7 Hang Power Cleans (125/85)

200m Run

Rx+

7 Rounds for time

7 Hang Power Cleans (185/125)

200m Run

Mobility

Shoulder Smash/Plantar Smash

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