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Wod Wednesday May 9th 2018


A. Mobility

:60 second banded pec stretch

:60 second sink mobility

:60 second lat smash

B.) warm up:

3 rounds

200m row

10 wall balls

10 push-ups

10 ring rows

C.) Bench press 5x5

(Choose a weight to do sets across with, something between 70-75% depending on your experienc

e with the given percentages) rest 2-3 minutes between sets

D) 4 rounds for time:

21 box jumps 24/20

15 ring push ups

9 chest to bar pull-ups/pull-ups/ring rows

(Scale the movements and or reps as necessary, )

E.) mobilize

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

Coach Joshua


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