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

WOD

CrossFit Glendora – WOD

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QOD

“Listen to the mustn’ts, child. Listen to the don’s. Listen to the shouldn’ts, the impossibles, the won’ts. Listen to the never haves, then listen close to me … Anything can happen, child. Anything can be.” —Shel Silverstein

Warm-up

Metcon

Equipment Permitting:

Bell (Time)

3 Rounds for time of:

21 Deadlifts, 185#

15 Pull-ups

9 Front Squats, 185#
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here
Female weight is 125

Metcon (AMRAP – Reps)

Home WOD:

16 min EMOM:

Min 1: 24/20 cal row or 400 meter run

Min 2: 15 thrusters 95/65 or 15 DB thrusters with whatever weight you have

Min 3: 20 Kettlebell Swings

Min 4: rest

EXTRA MILE

Metcon (Time)

For time:

10 rope climbs or 30 strict pull-ups

-rest 5 mins-

For time:

200′ HS walk
Sub 2:00 (total) HS Hold for HS Walk

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