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

5/9/2014

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

Overhead Squat (5-5-5-5)

Metcon (AMRAP – Reps)

4 Rounds for Reps of
1:00 Kettlebell Swings (53/35)
1:00 Wall Balls (20/14)
1:00 Rest

Rx+
4 Rounds for Reps of
1:00 Kettlebell Swings (70/53)
1:00 Wall Balls (20/14)
1:00 Rest

Mobility

Banded Overhead/Couch Stretch

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