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

5/30/2014

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

Front Squat (6-6-6)

Add weight each set, rest 90 seconds

Metcon (Time)

3 Rounds for time of
500m Row
7 Power Cleans (135/95)
7 Lateral Step Up (R) (24/20)
7 Lateral Step Up (L) (24/20)

Rx+
3 Rounds for time of
500m Row
7 Power Cleans (155/105)
7 Lateral Step Up (R) (24/20)
7 Lateral Step Up (L) (24/20)

Mobility

Barbell Quad Smash/Overhead Tissue Smash

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