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

5/14/2014

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

Push Press (8-8-8)

Add weight each set, rest 90 seconds

Metcon (AMRAP – Reps)

4 Rounds for Reps of
:30 Power Cleans (95/65)
:30 Shoulder-To-Overhead (95/65)
:30 Front Rack Lunges (95/65)
Rest 90 seconds

Rx+
4 Rounds for Reps of
:30 Power Cleans (115/75)
:30 Shoulder-To-Overhead (115/75)
:30 Front Rack Lunges (115/75)
Rest 90 seconds

Mobility

Overhead Rib Mobility/Banded Overhead

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