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WOD Monday July 9th 2018

A.) mobility

:60 seconds couch stretch

:60 second pigeon stretch

:60 second super front rack

B.) warm up: 2 rounds of

250m row

10 Bb front squats

10 Bb push press

10 Kb rdls

10 Kb deadlifts

C.) Thruster 5-4-3-3

Work up to a heavy triple for the day, the first working set of 5 should be challenging but not compromise your position

D.) "Jackie"

1000m row

50 Bb Thrusters 45/33

30 pull-ups/ring rows

(This is a bench mark wod that we have done a few times in the past, so make sure your logging this workout)

E.) 5 minute cool down row/mobilize

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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