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

12/12/2014

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

Front Squat (Dynamic Effort, 10×2@60%, every :30 for 5 minutes)

Metcon (Time)

4 Rounds for Total Working Time

500m Row

10 Burpee Box Jumps (24/20)

-Rest 1 minute in between rounds-

Rx+

4 Rounds for Total Working Time

500m Row

15 Burpee Box Jumps (24/20)

-Rest 1 minute in between rounds-

Mobility

IT Band Smash/T-Spine Smash

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