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

WOD

CrossFit Glendora – WOD

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QOD

“The world as we have created it, is a process of our thinking. It cannot be changed without changing our thinking.” -Albert Einstein

To change our world, as Einstein writes, we must change our thinking.

Change our core beliefs.

Our identity.

Focus your thinking to manifest joy, gratitiude, and solutions, and watch your world change.

Warm-up

5 Rounds of “Rolling:”

Row until you near 100 meters, then stop and see if you can hit exactly 100 meters when it stops.

Then perform burpees according to how many meters you were “off” of 100.

Example: 97 meters or 103 meters = 3 burpees.

Land on 100 and avoid a burpee penalty. 🙂

Then, with a PVC (2 Rounds):

5 Pass-Throughs

5 Hang Power Snatches

5 Overhead Squats

5 Hang Squat Snatches

:30 Ankle Stretches

:30 Pigeon Pose each side

With an empty barbell:

5 Stiff-legged deadlifts

5 Hang Power Snatches

5 Hang Squat Snatches

Weightlifting

3 Position Squat Snatch (4 x 1)

(High-Hang, Knee, Floor)
One rep = entire complex. Perform reps at:

60%, 65%, 70%, 75%. Record heaviest set.

Metcon

“Freedom Sauce” Part 1 (AMRAP – Reps)

AMRAP 4 min:

21 Overhead Squats

21 Lateral Burpees over Rower

Max Calorie Row

RX: 75/55 RX+: 95/65

Rest 3 minutes

“Freedom Sauce” Part 2 (AMRAP – Reps)

AMRAP 4 min:

18 Overhead Squats

18 Lateral Burpees over Rower

Max Calorie Row

RX: 95/65 RX+: 115/80

Rest 3 minutes

“Freedom Sauce” Part 3 (AMRAP – Reps)

AMRAP 4 min:

15 Overhead Squats

15 Lateral Burpees over Rower

Max Calorie Row

RX: 115/80 RX+: 135/95

Mobility

Banded Overhead, Couch Stretch, Lateral Opener

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