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

WOD

CrossFit Glendora – WOD

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QOD

“Talent and all that are really for the most part just baloney. Any schoolboy with a little aptitude can perhaps draw better than I; but what he lacks in most cases is that tenacious desire to make it reality, that obstinate gnashing of teeth and saying, “Although I know it can’t be done, I want to do it anyway.” ~M.C. Escher

Warm-up

Coaches’ Warm Up

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

RX:

10 Pull-Ups

20 Wall Balls (20/14)

30 Double Unders

RX+:

5 Bar Muscle-Ups

20 Wall Balls (20/14)

30 Double Unders
REST 5 Minutes

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

10 Burpees to 6″ Target

20 Cal Bike, Row, or Ski

30 Double Unders

Weightlifting

Tempo Back Squat, 40X1 (3 x 5)

4 sec descent, no pause, explode up

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