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NAVIGATION

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WOD June 8th 2018

June 8, 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:

2 rounds with empty barbell

5 press 

5 push press

5 Jerks

 

B.) press 5x5

(Choose a weight somewhere around 60-70% of your 1rm if you have numbers to go off of and do sets across with the weight that you choose)

 

C.) 12 minute amrap of:

50 double unders 

20 burpees

15 chest to bar pull-ups

(Sub a doable number of double unders for the 50 if you are still working on them, ideally something achievable within :75 seconds or so, sub pull-ups or ring rows for chest 2 bar pull-ups)

 

D.) Bicep curls 4x12 reps

 

E) mobilize

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

 

 

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