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

WOD

CrossFit Glendora – WOD

View Public Whiteboard

QOD

“Do, or do not. There is no ‘try.’” – Yoda

Warm-up

10 Banded Pull-Aparts

10 PVC Pass Throughs

5 PVC Hang Power Snatches

5 Kneeling KB Press

:20 Ankle Stretches

10 Vertical Leg Lifts

10 Sit-Ups

2 Rounds:

5 Box Jumps

5 Hang Power Snatches (empty barbell)

5 Push Jerks

Weightlifting

Hang Power Snatch (1 x 2)

Take 12 minutes to work to a heavy double.

Metcon

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP:

6 Shoulder to Overhead

8 Anchored Leg Lifts or GHD’s

10 Box Jumps (24/20)

RX: 95/65 RX+: 115/80
REST 3 MIN

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP:

4 Shoulder to Overhead

6 Anchored Leg Lifts or GHD’s

8 Box Jumps (24/20)

RX: 115/80 RX+: 155/105
REST 3 MIN

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP:

2 Shoulder to Overhead

4 Anchored Leg Lifts or GHD’s

6 Box Jumps (24/20)

RX: 135/95 RX+: 185/125

Mobility

Shoulder Smash, Ankle Wall Stretch, Plantar Smash

EXTRA MILE

No extra mile today; new program begins next week

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