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

WOD

CrossFit Glendora – WOD

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QOD

“I believe that imagination is stronger than knowledge. That myth is more potent than history. That dreams are more powerful than facts. That hope always triumphs over experience. That laughter is the only cure for grief. And I believe that love is stronger than death.” -Robert Fulghum

Warm-up

Coaches’ Warm-Up

Weightlifting

Split Jerk (1 x 1)

Spend 12 minutes working on footwork and technique; record heaviest single.

Metcon

Metcon (Time)

For Time:

50 Cal Bike or Ski (if rowing, do 60 Cals)

50 Burpee Pull-Ups

Mobility

Coaches’ Mobility

EXTRA MILE

Tempo Back Squat, 42X1 (5 x 3)

Same weight each set, slow descent! 4 sec descent, 2 sec in hole

Muscle-ups (12 min)

Spend 12 min on Muscle-Ups practice; Ring or Bar.

Work your way to a max effort set.

Barbell Row (5 x 5)

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