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

WOD

CrossFit Glendora – WOD

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QOD

“Twenty years from now you will be more disappointed by the things you didn’t do than by the things you did.” ~ Mark Twain

Warm-up

5 Inch Worms

10 Slow Air Squats

5 Hand-Release Push-Ups

:20 Handstand Hold

:30 Couch Stretch

:30 Ankle Stretches

:30 Front Rack Stretch

10 Cossack Squats (5 each side)

2 Rounds (empty barbell):

5 Hang Power Cleans

5 Front Squats

5 Wall Balls

Weightlifting

Paused Front Squat (5 x 2)

Same weight each set. 4 sec descent, 2 sec in the hole, 3 sec ascent.

Metcon

Metcon (Time)

For Time:

50 Wall Balls (20/14)

40/35 Cal Row

30/25 Push-ups or 50′ HS Walk

20 Power Cleans (115/80 or 135/95)

30/25 Push-ups or 50′ HS Walk

40/35 Cal Row

50 Wall Balls

Mobility

Barbell Quad Smash, Lateral Opener

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