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NAVIGATION

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WOD Tuesday May 22nd 2018

May 22, 2018

Tuesday May 22nd 2018

Friday May 14th 2018

A.) warm up: 

:60 seconds Couch stretch 

:60 seconds pigeon stretch

:60 second hip floss

B.)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

 

C.) Back squat 5x5 

(Add 5# from last weeks back squats)

Rest 2-3 minutes between sets 

 

D.) for time:

21-15-9

Thrusters 115/73

Weighted sit-ups 35/15

Box jumps 24/20

(Scale thruster weight as needed, weighted sit-ups can be anchored if you like) 

 

E.) mobilize/cool down row

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

Coach Joshua

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