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

12/17/2014

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

Strict Press (5-5-5-5)

Metcon (Time)

4 Rounds for Total Working Time of

5 Pull Ups

10 Step Down Box Jumps (24/20)

400m Run

-Rest 1 minute in between Rounds-

Rx+

4 Rounds for Total Working Time of

10 Chest-To-Bar Pull Ups

15 Step Down Box Jumps (24/20)

400m Run

-Rest 1 minute in between Rounds-

Mobility

Banded Overhead with External Rotation/Plantar Smash

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