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

WOD

CrossFit Glendora – WOD

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QOD

“The goal is to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam. So remember that. Relax. Have fun. Work out.” -Pat Sherwood

Warm-up

500m Row

2 Rounds:

5 Kneeling KB Press (each side)

50′ KB Waiter Walk

5 Push-Ups

Then:

:30 Pigeon Pose

:20 Handstand Hold

10 PVC Pass-Throughs

10 PVC Hang Power Snatch

Barbell Warmup (2 Rounds):

5 Stiff Legged Deadlifts

5 Hang Power Snatch

Weightlifting

Snatch Pull + Hang Power Snatch (5 x (2 + 2))

2 Snatch Pulls + 2 Hang Power Snatches
Same weight each set. Complete 2 Snatch Pulls first, then 2 Hang Power Snatches. Hang Power Snatches should be unbroken.

Metcon

Metcon (Time)

For Total Working Time:

30 Burpees over Bar

20 Power Snatches (75/55)

Rest 2 Minutes

20 Burpees over Bar

20 Power Snatches (115/75)

Rest 2 Minutes

10 Burpees over Bar

20 Power Snatches (135/95)
Record total working time (4 minutes off total time). Scale as needed, increasing weight each set.

Mobility

Banded Sink, Shoulder Smash, T-Spine Smash

BONUS BURN

Metcon (Calories)

ROW

7 Rounds for calories:

1 min moderate/fast pace

1 minute rest

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