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WoD 042618

April 26, 2018

Thursday April 26th 2018
A.) mobility
:60 second banded pec stretch
:60 second lat smash
:60 second sink mobility

B.) Warm up:

 

2 rounds of 
:250m row
10 push-ups
5 ring dips
10 SLRDL
10 goblet squats

 

C.) Bench press 5x5
(Add weight from the last time we benched, two weeks ago, if pressing for the first time, pick a weight around 70-75% to work sets across)

D.) 15 minute station rotation
Minute 1: assault bike :30 seconds
Minute 2: 100 m shuttle sprints
Minute 3: 30 double unders

 

( sub 2:1 singles, or :30 seconds of practice)
(Scale this workout as necessary, this is a highly aerobic WOD that will catch up with you very quickly! So understand that and eat after it!)

 

E.) 4x15 bicep curls AHAP (after such an aerobic wod, work on a nice arm pump to take home with you!)
Have fun, work hard, work smart, get strong, and #Trusttheprogram

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