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WOD Wednesday August 23rd 2018

Wednesday August 22nd 2018 A.) warm up: :60 second oh band distraction :60 second couch stretch :60 second lat smash per side Then 2 rounds: 200M Row 10 Hollow Rocks 10 Kip Swings 10 Ring Rows 10 Push Ups :15-20 second Ring Support

B. Choose an option and do 4 sets of each station Station 1: Option 1: weighted strict pull-up x6-10 reps Option 2: strict pull-up x6-10 reps Option 3 banded pull-ups x6-10 reps Option 4: probated ring rows x8-10 reps @30x1 tempo Station 2: Option 1: 3-5 muscle ups Option 2: 6-12 ring dips(no bands) Option 3: 6-12 banded ring dips Option 4: 6-8 jumping ring dips(jump up hold for a 2 count and control the negative as slow as possible) Option 5: 6-10 box dips w/feet elevated Option 6: 6-10 box dips ****after each set complete 15 v-Ups***

C.) 9 minute amrap 10 chest to bar pull-ups/pull-ups/ring rows 400m run 10 ring dips/box dips (Scale movements as needed)

D.) 4 sets of :30-:60 second superman holds Superset with 30-:60 side planks

E.) Mobilize Have fun, work hard, work smart, get strong, and #Trusttheprogram Coach Joshua


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