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NAVIGATION

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WOD June 27th 2018

June 27, 2018

Wednesday June 27th 2018

A.) mobility: 

:60 seconds overhead band distraction 

:60 second sink mobility 

:60 second banded bully 

 

B.) warm up 

3 rounds with empty barbell

5 press

5 push press

5 Jerks 

 

C.) Strict press 1rm

Suggested warm up

5 reps @ 50%

4 reps @60%

3 reps @70%

2 reps @75%

1 rep @80%

Continue with singles until you've reached your max for the day!

Rest as needed between sets

 

D.) 4 rounds of:

21 push press 75/53

15 box jumps 24/20

9 Ring dips/box dips 

(Choose a weight that's light and moveable for your push press' scale wod as needed)

 

E.) mobilize

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

Coach Joshua

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