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WOD Thursday August 16th 2018

WOD Thursday August 16th 2018

A.) Mobilty :60 seconds Couch Stretch :60 seconds OH band distraction 30x PVC dislocates Then 3 sets of 3 reps OH wall squat therapy with pause at 3 positions

B.) Warm up 500m row Then 3 rounds of 3 Snatch deadlifts 3 snatch pulls 3 snatch high pulls 3 muscle snatch 3 power snatch 3 ohs

C.) Warm up to your working weight, Then 5 sets of: Snatch 1.1.1+2 overhead squats (Choose a weight that allows you to efficiently execute the complex, and build throughout 5 sets, if you dont have overhead squats yet, stay with 3 snatches from the floor, and work at a weight that allows you to work on technique, TECHNIQUE dictates load!)

D.) For time: 30 alt db snatch 50/35 10 wall balls 20/14 20 Alt db snatch 50/35 20 wall balls 20/14 10 Alt db snatch 50/35 30 wall balls 20/14 (Scale db snatch or wallball weight as needed)

E.) 4 sets of Anterior (Front) delt raises with a plate x15 reps superset with BB upright row (add weight if bb is light)x15 reps (Rest :60 seconds between sets)

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


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