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WOD

CrossFit Glendora – WOD

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QOD

“You can’t always control circumstances. However, you can always control your attitude, approach, and response. Your options are to complain or to look ahead and figure out how to make the situation better.” ― Tony Dungy

Warm-up

2 Rounds:

10 Slow Air Squats

10 Push Ups

:30 Pigeon Pose

:30 Couch Stretch

:30 Ankle Stretches

:30 Wrist Stretches

Barbell Warm Up (3 Rounds):

5 Good Mornings

5 Strict Press

5 Stiff-Legged Deadlifts

5 Back Squats

Weightlifting

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Take 15 minutes for each movement.

For newer athletes or those just returning after a break, Bonus Burn is an alternative to this WOD.

Mobility

Quad Smash, Banded Overhead, Posterior Chain Smash

BONUS BURN

Metcon (Time)

ROW

8 Rounds:

500m Row

Rest 1:00

Goal is to maintain the same pace throughout all 8 Rounds.

Record total working time (subtract 7 minutes from total).

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