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WOD June 28th 2018

Thursday June 28th 2018

A.) mobility

:60 second banded pigeon

:60 second ham string pulls with band (lying on back)

:60 second hip floss

B.) warm up 3 rounds

200m row

10 RDLs 5/side

10 squat to stand

10 banded good mornings

10 Bb deadlift

C) Find today's deadlift 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! (Remember this is only a suggested warm up protocol, if you need more or less reps to warm up properly and reserve energy talk to your coach about a protocol that works best for you, everyone is different when it comes to maxing out

Rest as needed between sets

D.) For time:

2000m row (for he board...Good luck with that!)

Record times for future use

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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