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

WOD

CrossFit Glendora – WOD

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QOD

“The brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to give us a chance to show how badly we want something. Because the brick walls are there to stop the people who don’t want it badly enough. They’re there to stop the other people.” -Randy Pausch

Warm-up

Coaches’ Warm-Up

Metcon

Metcon (Time)

For Time:

50-35-20

RX: Sit-Ups RX+: GHD’s

20-15-10

Shoulder-to-Overhead

RX: 115/80 RX+: 135/95

Weightlifting

3 Position Power Snatch (5 x 1)

(High-Hang, Knee, Floor
Build in weight each set. Record heaviest set.

Mobility

Coaches’ Mobility

BONUS BURN

Metcon (Calories)

Assault Bike Conditioning

8 rounds:

:30 Easy Pace

:30 Fast Pace

:30 Rest

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