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

12/15/2014

Main – WOD

View Public Whiteboard

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 (3×3@80%)

Strict Pull Up (3×5)

Metcon (AMRAP – Reps)

4 Rounds for Reps of

1:00 Shoulder-To-Overhead (95/65)

1:00 Pistols

1:00 Rest

Rx+

4 Rounds for Reps of

1:00 Shoulder-To-Overhead (115/75)

1:00 Pistols

1:00 Rest

Mobility

Barbell Quad Smash/Banded Sink

Leave a Reply

*

captcha

Please enter the CAPTCHA text