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

12/18/2014

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

Evil Wheel (3×8)

Hip Extension (3×10)

Metcon (AMRAP – Rounds and Reps)

20minute AMRAP

15 Hand Release Push Ups

20 Lunges

250m Row

Rx+

20minute AMRAP

15 Hand Release Push Ups

20 Jumping Split Squats

250m Row

Mobility

Lateral Opener/Posterior Chain Floss

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