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

12/28/2015

CrossFit Glendora – 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

Pause Clean (@knee) (2-2-2-2-2)

Metcon (Time)

For Time:

21-15-9

Clusters (95/65)

Pull Ups

-After each round do a 200m run-

Rx+

For Time

21-15-9

Clusters (115/75)

C2B Pull Ups

Mobility

Banded Overhead External Rotation/Couch Stretch

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