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

WOD

CrossFit Glendora – WOD

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QOD

It’s more than a new year, Crossfit Glendora. It’s a new DECADE. Time to move FORWARD. Time to look AHEAD. Let’s LEARN from our past, but not dwell there; live FULLY in the present; and plan, dream, and think BIG for the future. Let’s GO!

Warm-up

Coaches’ Warm-Up

Weightlifting

Hang Power Clean (4 x 3 @75-80%)

Metcon

Metcon (Time)

5 Rounds, start each round on the 3:00:

10 Deadlifts

10 Burpee Box Jump-Overs

10 Deadlifts

RX: 155/105 RX+: 205/145

Record time from your slowest round.

EXTRA MILE

Metcon (Time)

3 Sets:

6 Squat Cleans

9 Ring Muscle Ups

18 Cal Assault Bike

9 Ring Muscle Ups

6 Squat Cleans

-rest 1:1-
Rest should be time it took to complete one set. Determine a challenging weight for cleans

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