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

12/19/2014

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

Dynamic Effort Back Squat (12×2@55%, every :30 for 6 minutes)

Metcon (Time)

5 Rounds for Time of

7 Hang Power Snatch (95/65)

7 Toes-To-Bar

7 Wall Balls (20/14)

Rx+

5 Rounds for TIme of

7 Hang Power Snatch (135/95)

11 Toes-To-Bar

15 Wall Balls (20/14)

Mobility

Couch Stretch/Sleeper Stretch

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