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NAVIGATION

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WOD Thursday May 24th 2018

May 24, 2018

A.) warm up:

:60 second oh band distraction

:60 second banded bully

:60 second hip floss

Then:

Emom: 6 minutes

Odd: 3-5 hs kickups with :5 second hold

Even: 10 wall balls 20/14 

Then:

3 rounds with empty barbell

5 press 

5 push press

5 Jerks

 

B.) press 5x5

(Choose a weight somewhere around 70-75%. of your 1rm if you have numbers to go off of and do sets across with the weight that you choose)

 

C.) 3 sets of:

1000m row

20 push press 95/63 75/53

Rest 5 minutes between sets

(Scale push press weight as necessary for this workout, the weight you choose should be something you can do in 1-2 sets!)

 

 

D.) Banded tricep pulldowns x15-20 reps

Superset with 

Banded face pulls x15 reps

 

E) mobilize

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

Coach Joshua

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