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WOD June 4th 2018

Monday June 4th 2018

A.) Mobility:

: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 week if possible, if last weeks weight was a grind, stay at that weight this week) rest 2-3 minutes Between sets

D.) For time:

21-15-9

Thrusters 115/73 95/63 76/53

Ring dips/box dips

Russian twists 35/15 1:1, 2:2, 3:3 etc

(Scale thruster weight as needed)

E.) 5 min cool down row/mobilize

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

Coach Joshua


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