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


CrossFit Glendora – WOD

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“There can be no progress, no achievement, without sacrifice, and a man’s worldly success will be in the measure that he sacrifices.” -James Allen


2:00 on a machine or 200m Jog

10 Cat Cows

10 Bird Dogs

Pigeon Pose

Couch Stretch

10 Bodyweight Good Mornings

10 Rear Foot Elevated Squats

5 Burpees


Today is intended to be active recovery for “Murph” on Saturday. Go at a moderate pace. If you don’t have a rower, do a light jog instead of rowing in between your burpees.

Metcon (Time)

For Time:

2000m Row

Starting at 0:00, every 2:00, do 5 burpees over the Rower

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