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NAVIGATION

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WOD Friday May 18th 2018

May 18, 2018

A.) warm up

:60 seconds couch stretch

:60 second pigeon 

:60 second hip floss

Then

3 rounds of

150m row sprint

10 Kb deadlifts (single Kb between feet)

10 barbell good mornings

 

B.) Deadlift 4-4-3-3

Start around 70-75% of your 1rm and build to today's heavy triple, aim for 80%

(Rest 2-3 mins between sets)

 

C.) 8 rounds for time of

5 deadlifts 225/153

7 ring push-ups/push-ups 

200m run

(Scale deadlift weight as needed, if you struggle with push-ups, scale to a box or drop down the reps)

 

D.) mobilize!

Seated saddle stretch

Foam roll Thoracic spine 

 

Work hard, have fun, work smart, get strong, and #Trusttheprogram

Coach Joshua 

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