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

7/1/2014

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

Back Squat (3-3-3-3-3)

Strict Pull Up (5×5-10)

Metcon (Time)

3 Rounds for Time of
10 Toes-To-Bar
12 Burpees
15 Wall balls (20/14)

Rx+
3 Rounds for Time of
10 Toes-To-Bar
15 Burpees
25 Wall Balls (20/14)

Mobility

Olympic Wall Squat/ Couch Stretch

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