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WOD Monday May 8th 2018

May 8, 2018

Tuesday  May 9th 2018

 

A.) Mobility:

:60 seconds Couch stretch 

:60 seconds pigeon stretch

:60 second hip floss

 

Warm Up:

500m row

Then

Oh wall squat therapy

4 sets of 3 reps

3 second pause at 1/4 squat, 1/2 squat, and full squat

 

B.) Back squat 5x5 

(Add 5 pounds from last weeks back squats) rest 2-3 minutes between sets 

 

C.) 10 minute amrap

200m run

15 Russian kettlebell swings 53/35

30 double unders 

( if you're still working on double unders, pick a reasonable number you can hit in 30-40 seconds, or sub 2:1 singles)

 

D.) 4 sets of Bicep Curls x 12-15 reps

 

E.) 5 min cool down row/mobilize 

Have fun, work hard, work smart, get strong, and #Trusttheprogram

Coach Joshua

 

 

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