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

WOD

CrossFit Glendora – WOD

View Public Whiteboard

QOD

“You resemble what you revere, either for ruin or restoration.” -Gregory Beale

Warm-up

Coaches’ Warm-Up

Metcon

Metcon (Time)

For Time:

100 Double Unders

50 Toes-to-Bar

40 Kettlebell Swings (53/35)

30 Box Jump-Overs (24/20)

20 KB Hang Power Clean & Jerks (10 each arm) (53/35)

10 KB Overhead Walking Lunges (53/35)
Scale as needed

Mobility

Coaches’ Mobility

EXTRA MILE

Dumbell Bench Press (5 x 10)

Five sets of five reps (each arm), same weight for all five sets

Metcon (Time)

Sandbag Carry:

5 x 200m
Rest 90 sec between sets. Go hard.

Record total working time.

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