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

WOD

CrossFit Glendora – WOD

View Public Whiteboard

QOD

“As iron sharpens iron, so one person sharpens another.” Proverbs 27:17

Warm-up

Coaches’ Warm-Up

Gymnastics

Strict Pull Up (10-8-6-4-2)

Score total reps

Metcon

Metcon (Time)

2 Rounds for total working time (25 min cap, including rest)

50/42 Cal Row

40 Wall Balls (20/14)

30 Burpees

20 Shoulder-to-Overhead

-REST 5 minutes between rounds-

RX: 95/65 RX+: 135/95
Men use 10’ target, Women use 9’ target for all

Mobility

Coaches’ Mobility

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