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

WOD

CrossFit Glendora – WOD

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QOD

“The celebration of Advent is possible only to those who are troubled in soul, who know themselves to be poor and imperfect, and who look forward to something greater to come.”

-Dietrich Bonhoeffer

Warm-up

Coaches’ Warm-Up

Metcon

Josh (Time)

21 Overhead Squats, 95#

42 Pull-ups

15 Overhead Squats, 95#

30 Pull-ups

9 Overhead Squats, 95#

18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here
Women’s weight is 65 lbs. Scale as needed.

2nd Training

Ring Dips (5 x 5)

Each set should be challenging, but not to burnout. Some may use bands; others kipping; some should go strict and/or weighted.

Mobility

Coaches’ Mobility

EXTRA MILE

Sled Pull (5 x 2)

One rep is “There & Back;” moderate weight, push the pace.

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