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WOD Saturday May 12th

May 12, 2018

A.) Mobility

:60 second couch stretch

:60 second hip floss

:60 second pry squat


B.) Warm Up:

3 Rounds

10 BB front squats

10 bb deadlifts

10 bb good mornings

10 situps

10 ring rows


C.) Front Squat 4-4-3-3

Choose a weight around 70% and build throughout 4 sets

rest 2-3 minutes between sets


D.) Rotating stations for 16 minutes

Station 1: 150m row Sprint

Station 2: 12 pullups/Ring rows

Station 3: 25 Anchored situps

Station 4: 100m shuttle sprint

(scale as necesarry)


E.) Mobilize

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

Coach Joshua

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