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WOD Tuesday May 28th 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.) For time:

21-15-9

Deadlifts 225/153 185/113

No push-up burpees

Box jumps 24/20

(Scale weight for deadlift as needed)

D.) 5 min cool down row/mobilize

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

Coach Joshua


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