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

5/5/2014

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

Clean and Jerk (1-1-1-1-1-1-1)

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP
5 Thrusters (95/65)
10 Bar-Facing Burpees

Rx+
8 minute AMRAP
5 Thrusters (135/95)
10 Bar-Facing Burpees

Mobility

Barbell Quad Smash/Plantar Smash

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