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WOD Thursday May 31st

A.) warm up:

:60 seconds Couch stretch

:60 seconds pigeon stretch

:60 second hip floss

B.)Warm up: 500m row


Oh wall squat therapy

3 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.) 4 sets of:

500m row

Rest 3 minutes

(These rows are all about intensity, go as hard as you can without having your efforts drastically drop down each set, try to be consistent but push yourselves!

E.) 4 sets of:

Front delt raises with plates x15 reps

Superset with

Banded tricep pull downs x15-20 reps

Rest :90 seconds between sets

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

Coach Joshua


168 Northampton St.
Easthampton, MA 01027

(413) 282-7052


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