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WOD July 12th 2018

A.) mobility

:60 second couch stretch

:60 second t spine w/foam roller

:60 second banded ankle flexion

B.) Warm up: 3 rounds of

500m row

15 hollow rocks/ :30 second hold

12 goblet squats

10 db push press

C.) 5 mins run prep

D.) Every 5 minutes for 20 minutes(4 sets)

400m run

12 toes to bar/leg raises/knee raises

16 oh walking lunges 45/25

(Scale weight for lunges as needed, the goal is to complete the work giving yourself between :60-:90 seconds between sets)

D.) Mobilize

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

Coach Joshua


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