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WOD Wednesday May 30th 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: 15 Russian Kb swings

Then:

2 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.) for time

100 double unders

20 handstand push-ups/DB push press

75 double unders

15 handstand push-ups/db push press

50 double unders

10 handstand push-ups/DB push press

25 double unders

5 handstand push-ups/DB push press

D.) Bicep curls 4x12 reps

E) mobilize

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

Coach Joshua


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