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WOD Friday July 6th 2018

A.) Warm up

:60 seconds couch stretch

:60 second pigeon stretch

:60 seconds banded hamstring stretch


Emom x6 minutes

Odd: 10 medball cleans

Even: 10 Cossack squats(5 per side)

B.) Find today's Front squat max

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!

(If you are not comfortable maxing out on the front squat, work up to a heavy triple for the day, also if you are struggling with the front rack position and have not been able to efficiently front squat, work up to a heavy triple back squat, if you are unsure, talk to your coach)

C.) 5 rounds for time:

15 wall balls 20/14

20 Russian Kb swings 55/35

30 double unders

(Scale weights as necessary, if your still working on double unders, pick a number you can hit, :30 seconds of practice, or 2:1 singles)

D.) 5 min cool down row/mobility

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

Coach Joshua


168 Northampton St.
Easthampton, MA 01027

(413) 282-7052


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