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WOD

CrossFit Glendora – WOD

View Public Whiteboard

QOD

“Success at anything will always come down to this: focus and effort. And we control both.” -Dwayne Johson

Warm-up

2 min Row

:30 Pigeon Pose each side

:30 Front Rack Stretch

Then: 2 Rounds:

10 Air Squats

10 Russian KB Swings

Barbell Warm Up (2 Rounds):

5 Good Mornings

5 Strict Press

5 Sumo Deadlift High Pulls

Coaches lead a brief WOD-specific primer.

Metcon

SORE EYES (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wall Balls (20/14, women 9’ target)

20 SDHP (75/55)

20 Box Jumps (24/20)

20 Push Press (75/55)

20 Cal Row

Mobility

Coaches’ Mobility

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