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

WOD

CrossFit Glendora – WOD

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QOD

“Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win.” -Sun Tzu

Warm-up

Coaches’ Warm-Up

Weightlifting

Bench Press (4 x 5 @ 75-80%)

Metcon

Metcon (Time)

For Time:

RX:

30-20-10

Seated Double Arm DB Strict Press

Abmat Sit Ups

Box Jumps (24/20)

RX+:

HSPU’s

GHD’s

Box Jumps (24/20)

Mobility

Coaches’ Mobility

EXTRA MILE

Metcon (AMRAP – Reps)

5 Sets:

10 Strict Pull Ups

15 Bent Over Row’s (50/35)

20 Banded Upright Slow Ecentric Rows ( Black Band)
For quality

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