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NAVIGATION

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WOD June 17th 2018

June 17, 2018

A.) warm up:

:60 seconds Couch stretch

:60 seconds Pigeon stretch 

2 rounds standard warm up:

10 Bb back squats 

10 Bb good mornings

10 sit-ups

10 pull-ups/ring rows

10 push-ups

 

B.) 15-20 minute open skill/make up a missed lift from this past week

(It's important not to kiss lifts throughout the strength cycle, so if you missed any lifting days last week such as squat, press, or deadlift, I would encourage you to choose one to make up)

 

C.)  5 rounds for time

500m row

15 no push-up burpees over the erg

 

D.)  mobilize

Have fun, work hard, work smart, push yourself, and #Trusttheprogram

Coach Joshua

 

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